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Muscle loss, also known as sarcopenia, is a common part of aging. From around the age of 30, people gradually lose muscle mass, with a 30 to 50% decline by age 80. However, there are ways to slow down or prevent muscle loss, such as maintaining a healthy diet, getting enough sleep, and staying active through strength and resistance training.
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What You'll Learn
Eat enough protein
Eating an adequate amount of protein is essential to preventing muscle loss. The body breaks down protein-rich foods into amino acids, which it uses to build muscle. Aim to eat enough protein with every meal.
Protein sources such as chicken, turkey, fish, eggs, red meat, yoghurt and beans are good sources of protein to build muscle. If you are a vegetarian or vegan, plant-based proteins such as beans, tofu, and tempeh are great alternatives. Whey protein is also a good option to supplement your protein intake. Studies have shown that a 35-gram dose of whey protein, ingested with or without resistance exercise, was sufficient to stimulate muscle synthesis following short-term energy restriction.
In addition to protein, there are other dietary components that can help prevent muscle loss. Omega-3s, found in salmon, walnuts, and flaxseeds, are anti-inflammatory and can help improve the rate of muscle protein synthesis. Vitamin D also helps with muscle protein synthesis, and while it can be obtained through sun exposure, it takes four times as long for people over 60 to receive vitamin D in this way. A vitamin D supplement can be used, but always consult with your physician before starting a new supplement.
Finally, it is important to note that diet alone may not be sufficient to prevent muscle loss. Combining a healthy diet with strength training and cardio exercises will help you maintain and build muscle mass.
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Combine cardio and resistance training
Combining cardio and resistance training is a powerful strategy to lose body fat and build muscle mass. Cardio exercises help burn calories and improve cardiovascular health, while resistance training builds muscle and boosts metabolism.
Cardio exercises include any sport or physical activity that increases your heart rate and improves the health of your cardiovascular system. This can include running, cycling, swimming, brisk walking, and HIIT. Resistance training, on the other hand, involves using tools such as dumbbells, barbells, weight plates, resistance bands, or your body weight to build and strengthen muscles.
When incorporating both types of training into your workout routine, you can benefit from a more complete level of fitness and reduce the risk of injury. Alternating between the two types of training allows some muscle groups to rest while others are being exercised. It also adds variety to your workouts, making them more enjoyable and helping you stay motivated.
To effectively combine the two, you can try different strategies such as focusing more on resistance training while adding some cardio for cardiovascular health or vice versa, depending on your fitness goals. You can also try high-intensity interval training (HIIT), which combines high-intensity cardio with strength training exercises. However, it is important to be mindful of not overtraining and to allow adequate recovery time for your muscles.
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Get enough sleep
Sleep is essential for muscle recovery and repair. When you sleep, your body produces growth hormones that aid in muscle growth and regeneration. Aim for 7-9 hours of restful sleep each night. This allows your body to recover from the day's activities and prepares it for the next day's challenges.
Sleep also helps regulate stress hormones that can contribute to muscle breakdown. When you're well-rested, your body is better equipped to handle physical stress and recover from intense workouts. Additionally, sleep improves your body's ability to utilize protein for muscle repair and growth. This is because sleep enhances your body's protein synthesis process, which is crucial for muscle building.
If you're experiencing sleep difficulties, consider adjusting your sleep environment. Ensure your bedroom is cool, dark, and quiet. Establish a relaxing bedtime routine and stick to a consistent sleep schedule. Avoid stimulating activities and screen time before bed, as these can interfere with your sleep quality.
Remember, the quality of your sleep matters just as much as the quantity. If you're having trouble falling or staying asleep, speak with your doctor. They can provide guidance and help address any underlying sleep issues. Getting enough restorative sleep is a crucial component of your overall health and fitness regimen.
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Increase omega-3s
Omega-3 fatty acids are considered essential because the human body cannot produce them on its own and must be obtained from dietary sources. Omega-3 fatty acids are commonly extracted from oily fish, such as salmon, herring, halibut, and mackerel, and are also available as supplements. These fatty acids have been shown to have a range of health benefits, including improved immune function, enhanced cognition, blood lipid regulation, and optimised neuromuscular function.
The anti-inflammatory properties of omega-3 fatty acids may enhance muscle sensitivity to protein and resistance training, leading to greater gains in muscle size and strength, particularly in older adults. This is especially beneficial for those experiencing muscle disuse due to surgery, injury, or immobilisation, as omega-3 fatty acids can help attenuate muscle-disuse atrophy and protect against muscle loss.
Several studies have demonstrated the positive impact of omega-3 fatty acid supplementation on muscle mass and strength. In one study, older adults who supplemented with omega-3s for six months experienced significant gains in lean mass, muscle volume, and muscle strength. Another study on young women found that omega-3 fatty acid supplementation attenuated declines in muscle volume and mass during a period of leg immobilisation, with the omega-3 group recovering their muscle volume losses during the subsequent recovery period while the control group did not.
Additionally, omega-3 fatty acids have been shown to increase protein anabolism and reduce protein catabolism in the context of exercise-related muscle damage. They may also induce beneficial mitochondrial modifications, improve weight loss, and decrease insulin resistance.
It is important to note that the effects of omega-3 fatty acids on muscle mass and strength may vary between individuals, and more human studies are needed to confirm the consistent benefits. However, given the potential benefits of omega-3 fatty acids for muscle health and overall wellbeing, it may be worthwhile to ensure adequate intake through diet or supplementation, especially for those at risk of muscle loss.
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Take walking breaks
Taking walking breaks is an excellent way to avoid muscle loss and improve your overall health. Walking is a simple, accessible, and low-intensity form of exercise that can be easily incorporated into your daily routine. It is a great way to stay active, improve your physical and mental health, and maintain muscle mass.
To maintain muscle mass, it is essential to engage in physical activity and ensure adequate nutrition. Walking is a type of aerobic exercise that increases your mobility, enhances blood flow, and improves your body's response to insulin, which is essential for muscle repair. Taking walking breaks throughout your day can be an effective strategy to achieve these benefits. Aim for short walks of at least 10 minutes at a brisk pace, and gradually increase the duration or intensity if you can.
Walking breaks can be incorporated into your daily routine in various ways. For example, you can make it a habit to take a brisk walk during your lunch break or after dinner. Instead of scrolling through your phone during breaks, lace up your walking shoes and head out for some fresh air. If you work in an office, consider taking walking meetings or taking the stairs instead of the elevator. You can also park farther away from your destination to fit in a short walk.
Additionally, walking with others can boost your physical activity and provide social benefits. Consider inviting a friend or joining a local walking group to stay motivated and connected. Walking with your children or pets can also be a great way to teach them healthy habits and spend quality time together. Overall, taking walking breaks is an excellent strategy to avoid muscle loss, improve your health, and enhance your well-being.
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Frequently asked questions
Consume enough calories and eat plenty of protein. Good sources of protein include chicken, turkey, fish, eggs, red meat, yoghurt and beans.
Aim for two to four 30-minute strength training sessions per week. You can also add volume and progressively overload your muscles by using adjustable dumbbells.
Get plenty of restorative sleep. Sleep helps to reset the body and provide enough energy for your next workout.
Studies have shown that a 35-gram dose of whey protein, ingested with or without resistance exercise, was sufficient to stimulate a maximal acute response of muscle synthesis following short-term energy restriction.
