Athena Vale
It's a common worry that taking a break from exercise will cause a loss of muscle mass. However, research has shown that muscles have a memory of their former strength level, and this memory may last indefinitely. This is due to the generation of new muscle nuclei during strength training, which stick around even when muscle mass decreases. According to Pete McCall, an exercise physiologist, if you stop resistance training, you will lose strength at about half the rate it was gained. Several factors influence muscle memory and the rate of muscle loss, including age, genetics, stress levels, sleep, and metabolism. While it's easier to build muscle nuclei when young, older individuals can still increase muscle mass through progressive resistance training and adequate protein intake.
| Characteristics | Values |
|---|---|
| Muscle memory | Muscles have a memory of their former strength level that may last indefinitely |
| Muscle memory weakening | The ability of muscles to develop memory weakens over time |
| Muscle memory in athletes | Athletes can start losing muscle strength in about three weeks if they're not working out |
| Muscle memory in non-athletes | Non-athletes will also have muscle memory from previous activity, but their genes won't be as quick to recall their former exercise if it wasn't very consistent |
| Muscle recovery | Older men can increase muscle mass lost due to aging with work, dedication, and a plan |
| Muscle-building fuel | Testosterone, the hormone that stimulates protein synthesis and muscle growth, can be supplemented but may have adverse effects |
| Recommended muscle-building method | Progressive resistance training (PRT) |
| Muscle-building diet | Animal sources (meat, eggs, and milk) are considered the best as they provide the proper ratios of essential amino acids |
| Muscle-building diet for older men | 1 to 1.3 grams of protein per kilogram of body weight for older adults who do resistance training |
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What You'll Learn
Muscle memory
When an individual first learns a new movement or skill, they are in the cognitive stage, where movements are slow and inefficient, and there is high activation in the prefrontal cortex, which is the brain's thinking region. As the individual continues to practice the movement, they progress to the associative stage, where the brain is still working hard, but the movements become more fluid and consistent. Finally, muscle memory is achieved when the individual reaches the autonomous stage, where their performance is smooth and accurate, and their brain's main activity has switched to the basal ganglia, the region involved with automatic functioning. The basal ganglia also plays an important role in memory and learning, particularly in reference to stimulus-response associations and the formation of habits.
The retention of motor skills, or muscle memory, has been of great interest since the early 1900s. Most motor skills are thought to be acquired through practice, but they can also be learned through observation. Research suggests that motor memory is not a blank slate, and while most of our motor memory repertoire is learned during our lifetime, there is some evidence that motor memory may be genetically pre-wired. For example, facial expressions, which are thought to be learned, can be observed in blind children.
The neurological form of muscle memory is the type that most people associate with the term, as it appears that our muscles are "remembering" specific movements. For example, if someone has not ridden a bicycle in several years, they can still hop on and pedal with ease. Similarly, a song memorized as a child can be played on the piano years later. However, the reason an individual can ride a bike or play the piano is not because the muscles in their legs or fingers have memorized the necessary movements, but because of the motor learning that occurred in the CNS. Through continued repetition of certain movements, the brain and spinal cord create strong and efficient neural pathways to transmit the appropriate signals to the body parts that need to be activated.
The physiological form of muscle memory is related to the regrowth of actual muscle tissue. This type of muscle memory describes the ability to regain muscle mass in previously trained muscles. This means that if an individual gains muscle mass through strength training and then loses it after taking time off from training, they can regain the muscle mass faster than the amount of time it took to put it on in the first place. Progressive resistance training (PRT) is considered the best means to build muscle mass, regardless of age.
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Progressive resistance training
Evidence from 121 randomised controlled trials (6,700 participants) shows that older people who exercise their muscles against a force or resistance become stronger. For example, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.
PRT exercises are designed to increase strength and improve physical abilities, including more complex daily activities such as bathing or preparing a meal. PRT has also been shown to reduce pain in people with osteoarthritis.
Despite the evidence of benefit from PRT in terms of improving muscle strength, there is still uncertainty about how these effects translate into changes in substantive outcomes such as a reduction in physical disability. Most studies have been underpowered to determine the effects of PRT on these outcomes or have included PRT as part of a complex intervention.
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Protein-rich diet
Muscle mass and strength can be maintained and even built up at any age. Progressive Resistance Training (PRT) is one way to build muscle mass, but diet also plays a key role. Protein is a critical component of a muscle-building diet. The body breaks down protein into amino acids, which are used to build muscle.
Protein-rich foods include meat, dairy products, nuts, some vegetables, and certain grains and beans. Animal sources such as meat, eggs, and milk provide the proper ratios of all the essential amino acids and are considered the best sources of protein. However, it is important to choose lean meats and avoid red and processed meats due to their high levels of saturated fat and additives. Instead, opt for lean chicken or salmon, which provide 31 grams and 24 grams of protein per 3.5 ounces, respectively.
For those who struggle to get enough protein from their regular diet, protein supplements can be beneficial. Protein powders, such as whey, casein, soy, pea, beef, or chicken protein, can be added to meals like oatmeal, shakes, and yogurt. These supplements typically offer about 30 grams of protein per scoop. Additionally, eggs are an excellent source of protein and provide all the essential amino acids, along with vitamins, minerals, healthy fats, and antioxidants.
It is important to note that the amount of protein needed varies from person to person. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, for the average adult. However, older adults who engage in resistance training may require a higher intake of 1 to 1.3 grams of protein per kilogram of body weight, according to a recent study.
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Testosterone supplements
While muscle strength does not stay forever, it takes a while for muscle loss to occur. According to a study, skeletal muscle strength remains the same during a month of inactivity. Athletes, however, can start losing muscle after three weeks of not working out.
Testosterone-boosting supplements are different from testosterone therapy, which is a medical treatment prescribed by a doctor for low testosterone levels. Several types of supplements claim to increase testosterone levels, and they contain ingredients such as vitamins, minerals, and herbs that are meant to boost natural testosterone production. For example, D-aspartic acid is one supplement that claims to increase testosterone levels.
There are also natural ways to boost testosterone levels, such as through exercise, particularly weightlifting and high-intensity interval training (HIIT). Building muscle mass triggers the body to produce testosterone. Maintaining a healthy weight is another way to boost testosterone levels, as obesity is directly linked to low testosterone levels.
Some testosterone-boosting supplements available include:
- SLADAK NATURALS Testosterone Booster for Men
- ONL Testosterone Booster for Men
- Ultra6 Nutrition Testosterone Booster for Men
- Performance Inspired Nutrition Next Level Test Booster
- SNAP Supplements Testo Booster
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Age and genetics
Age plays a significant role in muscle building and retention. As people age, they experience a decline in skeletal muscle strength, mass, and power, known as sarcopenia. This condition increases the risk of falls, hip fractures, and functional decline. Older men, in particular, experience a natural decline in testosterone, the hormone that stimulates protein synthesis and muscle growth. This makes it more challenging to build and maintain muscle mass. Additionally, older men may encounter anabolic resistance, which hinders their body's ability to break down and synthesize protein efficiently. As a result, they may require higher protein intake and more targeted resistance training to maintain or build muscle mass.
Genetics also influences muscle growth and retention. Genetic factors can impact the development of adult muscle mass and strength, as well as the decline of these traits over time. For instance, testosterone levels are influenced by genetics, and low testosterone can make muscle building more difficult. The ACTN3 R577X polymorphism is a structural gene that has been shown to influence muscle function, especially in athletic women, although the specific allele responsible for this effect is still under debate. Additionally, the MSTN K153R variation may explain the variance in muscle phenotypes among the elderly, but more research is needed due to the low population frequency of the 'unfavourable' allele.
The interaction between age and genetics is also evident. For example, menopause in older women causes a decline in estrogen, leading to decreased muscle mass and strength. Furthermore, genes that regulate bone geometry and muscle mass, such as follistatin (FST) and activin-type II receptor B (ACVR2B), may contribute to the development of sarcopenia and osteoporosis in the elderly. While specific genetic associations remain unclear, understanding an individual's genetic makeup can help design more effective workouts and set appropriate fitness goals. Genetic testing can provide insights into an individual's predispositions, allowing trainers to create tailored plans that consider their strengths and limitations.
It is worth noting that while age and genetics play a role in muscle retention and growth, they do not dictate an inevitable outcome. With proper progressive resistance training, older individuals can increase muscle mass and maintain their strength. Additionally, by understanding genetic factors, individuals can adjust their expectations and focus on health and progress rather than unattainable goals. While the exact genetic underpinnings of muscle traits are still being explored, the importance of physical activity, and particularly resistance training, in slowing muscle loss is well-established.
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Frequently asked questions
No, muscle does not stay forever. However, muscles have a memory of their former strength level, which may last indefinitely. This is due to the generation of new muscle nuclei, which remain even when muscle mass is lost.
The rate at which muscle mass is lost depends on several factors, including age, genetics, stress levels, sleep, metabolism, and pre-break fitness level. In general, athletes can begin to lose muscle after three weeks of inactivity, while older people will experience a bigger drop in fitness during a break.
Progressive resistance training (PRT) is considered the best way to build muscle mass, regardless of age. Diet also plays a role, with protein being essential for building muscle.
The recommended daily intake of protein for older adults who are resistance training is 1 to 1.3 grams per kilogram of body weight. Animal sources such as meat, eggs, and milk are considered the best sources of protein due to their high amino acid content.
