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Muscle atrophy, or muscle shrinkage, is a common issue that can be caused by ageing, injury, illness, or nerve damage. It can also be caused by insufficient physical activity or exercise. To avoid muscle shrinkage, it is important to maintain a healthy and active lifestyle. This includes engaging in regular exercise, with a focus on resistance and strength training. In addition, a well-balanced diet that provides sufficient calories and protein is crucial to support muscle growth and maintenance. By combining these strategies, you can effectively prevent and even reverse muscle atrophy, promoting strong and healthy muscles as you age.
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What You'll Learn
Eat a balanced diet with sufficient calories and protein
Eating a balanced diet with sufficient calories and protein is essential for preventing muscle shrinkage, also known as muscle atrophy or sarcopenia. This condition is characterized by a decrease in muscle mass and strength, which can lead to reduced mobility and increased frailty.
To prevent muscle atrophy, it is crucial to consume adequate calories and protein. The International Society of Sports Nutrition (ISSN) recommends that individuals performing regular exercise consume 1.4 to 2.0 grams of protein per kilogram of body weight per day. For those engaging in high-intensity resistance training, up to 3 grams of protein per kilogram of body weight may be beneficial.
Protein is essential for muscle growth and repair, and it can be obtained from various sources. Animal-based sources include meats, poultry, and fish, as well as eggs and dairy products. Plant-based sources of protein include beans, chickpeas, lentils, tofu, seeds, and nuts. Combining certain plant-based foods, such as brown rice with beans or tofu prepared with nigari, can provide a complete range of amino acids. Additionally, supplements such as whey protein powder and creatine can help increase protein intake and improve muscle performance.
In addition to protein, consuming sufficient calories is vital. Creating a calorie surplus, or consuming more calories than one burns, is essential for building muscle. This can be achieved through a bulking phase, where bodybuilders consume a high-calorie, protein-rich diet to maximize muscle growth. However, it is important to note that the amount of food and the ratio of macronutrients (protein, carbohydrates, and fat) may vary depending on an individual's goals and activity level. Consulting with a registered dietitian can help determine personalized dietary needs.
Finally, a balanced diet should also include a variety of fruits, vegetables, and healthy fats. These provide essential vitamins, minerals, and fiber, which support overall health, exercise performance, and recovery. By prioritizing a balanced diet with sufficient calories and protein, individuals can effectively prevent muscle shrinkage and maintain their muscular strength as they age.
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Incorporate strength training into your workouts
Incorporating strength training into your workouts is a great way to avoid muscle shrinkage. Strength training, also known as resistance or weight training, is a type of exercise that involves increasing muscle strength by working against a weight or force. This can be done using various tools such as free weights, weight machines, or resistance bands, or even just your body weight.
When designing your strength training routine, it's important to target multiple muscle groups to avoid muscle shrinkage in non-targeted areas. A study by Derave et al. found that targeted muscles grew more than non-targeted muscles, and some of the non-targeted muscles even showed shrinkage after 10 weeks of training. Therefore, it's beneficial to incorporate a variety of exercises that work different parts of the body. For example, you could include squats, push-ups, crunches, or walking upstairs in your routine, as these exercises target different muscle groups.
Additionally, the frequency and intensity of your strength training play a crucial role in maintaining and building muscle mass. It is recommended to perform strength training two to three times a week, with an intensity that challenges you. Aim for a target of eight to 12 repetitions and gradually work your way up to two to three sets. This progressive overload stimulates muscle growth and helps prevent atrophy.
Proper nutrition is also key to supporting muscle growth and avoiding shrinkage. Ensure you're consuming a balanced diet with sufficient calories and nutrients. Amino acids, which are abundant in protein-rich foods, are especially important as they provide the building blocks for muscle repair and growth. By combining strength training with a well-rounded diet, you can effectively avoid muscle shrinkage and promote overall health.
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Focus on exercises with lower reps and higher weights
As we age, our muscles shrink, and we lose muscle mass and strength. This process is called sarcopenia, and it can start as early as your 40s. It is caused by an imbalance in "cell turnover", where the breakdown of cells outweighs the rebuilding of cells. However, certain changes are preventable, and you can take steps to maintain strong and healthy muscles as you grow older.
One way to prevent muscle shrinkage is through exercise, specifically resistance training. When it comes to building muscle mass, the traditional method is to perform exercises with lower repetitions and heavier weights. This method activates Type 2 or "fast-twitch" muscle fibres, which are essential for increasing muscle strength and promoting hypertrophy, or muscle growth, along with an increase in the size of muscle cells.
Lifting heavier weights with lower repetitions can help you increase your strength faster. It is also a more time-efficient method, as you can achieve the desired results with fewer repetitions. Additionally, this type of training builds muscle strength and causes muscles to fatigue faster, which is beneficial for those who are looking for a challenging workout.
However, it is important to note that lifting heavier weights may not be suitable for everyone. It can be stressful on the body and may increase the risk of muscle tears or strains. Therefore, it is advisable to consult with a healthcare professional or a certified trainer to determine the appropriate weight and repetition range for your fitness level and goals.
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Try cardio exercises like running, hiking, or biking
Cardio exercises like running, hiking, or biking are great ways to avoid muscle shrinkage. While cardio exercises are not primarily known to build muscle, they do increase oxygen flow to your muscle cells, boosting the productivity of mitochondria. This can result in less cell death and disproportionate muscle breakdown.
Even walking can be a good way to get your blood pumping and improve your cardiovascular function. Cardio exercises are also associated with improvements in aerobic capacity and metabolic regulation. Over the past 40 years, several studies have demonstrated the impact of aerobic exercise training on skeletal muscle growth.
While resistance training is one of the most important factors in building muscle, incorporating aerobic exercises with resistance training may benefit fat loss while preserving muscle mass. However, it is important to limit doing too much cardio before resistance training. Research has shown that moderate- to high-intensity aerobic exercise has a more negative impact on muscle strength than low-intensity aerobic exercise.
To avoid muscle shrinkage, you can try adding two to three days a week of strength training to your cardio routine. You can start with light weights, resistance bands, or even just using your body weight.
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Avoid long periods of inactivity
To avoid long periods of inactivity and keep your muscles strong, it's important to understand the impact of inactivity on your body. During periods of inactivity, your muscles can start to shrink, and you may lose the muscle strength and endurance you've built. The rate at which this happens depends on your age and fitness level before becoming inactive. For example, older people tend to experience a faster decline in muscle strength, with a 2000 study finding that older participants lost strength almost twice as quickly as younger ones during a six-month break.
Additionally, athletes tend to maintain their muscle strength longer than non-athletes. According to a 2012 study, athletes can take around three weeks off without significant losses, whereas non-athletes are more likely to lose muscle strength during periods of inactivity. However, it's important to note that both athletes and non-athletes will start to lose some muscle strength and endurance after just a few days of inactivity.
To avoid muscle shrinkage, it's crucial to stay active and engage in regular physical activity. Even if you can't maintain your previous exercise routine, aim for short periods of reduced training or detraining instead of complete inactivity. For example, athletes often utilize a "tapering" period of decreased training volume (by 40-60%) while maintaining training intensity to maximize performance gains and avoid the negative consequences of long-term inactivity.
If you're unable to maintain your typical exercise routine due to injury, illness, or other circumstances, try to incorporate some form of movement or light exercise into your daily routine. This can include walking, gentle stretching, or low-impact activities such as swimming or yoga. By staying consistently active, even at a lower intensity, you can help prevent muscle shrinkage and maintain your overall fitness level.
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Frequently asked questions
Muscle atrophy is the loss or thinning of muscle tissue, which results in a decrease in muscle mass and strength. It is usually caused by a lack of physical activity, but it can also be caused by malnutrition, age, genetics, or certain medical conditions.
To prevent muscle atrophy, it is important to stay physically active and ensure proper nutrition. Regular exercise, especially resistance training, is one of the best ways to build and maintain muscle mass. Additionally, a well-balanced diet with sufficient calories and protein is crucial to provide the necessary building blocks for muscle growth and repair.
The most obvious sign of muscle atrophy is reduced muscle mass, where certain muscles appear smaller than normal. Other symptoms may include tingling, numbness, or weakness in the affected areas. Muscle atrophy can also lead to decreased mobility and increased risk of injuries.
If you suspect you have muscle atrophy, it is important to consult a healthcare professional. They will perform a physical examination, assess your medical history, and may recommend further tests to determine the underlying cause. Treatment options may include physical therapy, exercise programs, ultrasound therapy, or in some cases, surgery.
