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Muscle retention is an important aspect of health and fitness, especially as we age. From as early as our 30s, it's natural to experience a reduction in muscle mass, strength and function, known as sarcopenia. This can impact our ability to perform daily tasks and live independently, so it's crucial to take proactive steps to retain muscle. A combination of strength training, a balanced diet, and a healthy lifestyle can help maintain and even rebuild muscle at any age.
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What You'll Learn
Consume a high-protein diet
Consuming a high-protein diet is essential for muscle retention and growth. The human body breaks down protein into amino acids, which are then used to build muscle mass. This process is known as protein synthesis. As we age, our bodies may experience anabolic resistance, reducing their ability to synthesise protein. Therefore, it is crucial to consume an adequate amount of protein daily.
The recommended daily protein intake varies depending on age, activity level, and overall health. For older adults, studies suggest a higher protein intake of 1 to 1.3 grams per kilogram of body weight for those engaging in resistance training. For example, a 175-pound man should aim for about 79 to 103 grams of protein per day. It is beneficial to divide your protein intake equally among your daily meals to maximise muscle protein synthesis.
Protein-rich foods such as chicken, turkey, fish, eggs, red meat, yogurt, and beans are excellent sources to include in your diet. Additionally, supplementing with protein powder can be beneficial if you struggle to meet your protein requirements through diet alone.
Consuming a well-balanced diet that includes complex carbohydrates and healthy fats is also important. Carbohydrates provide the body with an anabolic stimulus, promoting muscle growth. Eating a meal or drink with the optimal carbohydrate-to-protein ratio within 30 minutes after a workout can maximise muscle growth and improve recovery. For example, chocolate milk, which contains approximately 22 grams of carbohydrates and 8 grams of protein, is a good post-workout choice.
In addition to diet, engaging in strength training or resistance training is crucial for muscle retention and should be incorporated into your routine two to three times per week.
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Do resistance training
Resistance training is a key method to retain muscle. It is based on the principle that muscles will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
Resistance training can be done in a variety of ways, including free weights, weight machines, resistance bands, and your own body weight. Free weights include classic strength training tools such as dumbbells, barbells, and kettlebells, as well as medicine balls or sandbags. Weight machines are devices with adjustable seats and handles attached to weights or hydraulics. Resistance bands are like giant rubber bands that provide resistance when stretched and can be adapted to most workouts. Your own body weight can also be used for resistance training through exercises such as squats, push-ups, and chin-ups.
To get the most out of resistance training, it is important to vary your workouts and progressively challenge your muscles. This can be done by switching up your routine, introducing new exercises, and gradually increasing the weight, reps, and sets as your strength improves. It is also important to rest each muscle group for at least 48 hours between workouts to maximize gains.
In addition to resistance training, diet also plays a crucial role in retaining muscle. Protein is essential for building and maintaining muscle as it provides the body with amino acids for tissue growth and repair. It is recommended to consume a drink or meal with a carbohydrate-to-protein ratio of about 3-4:1 within 30 minutes after your workout to maximize muscle growth and improve recovery. As you age, your body may require more protein to keep your muscles strong, and it is recommended to consume at least 0.8 grams of protein per kilogram of body weight daily, with up to 1.2 grams being beneficial for older adults aiming to maintain muscle mass.
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Schedule recovery time
Scheduling recovery time is essential to muscle retention. Recovery time allows your muscles to repair the tiny tears that form during exercise. Without it, you risk injury and overtraining, which can lead to burnout and other issues. The time it takes for your muscles to recover depends on your fitness level, exercise history, workout intensity, and duration.
If you are doing light workouts, you may only need minimal recovery time aside from prioritizing sleep each night. With this approach, you can work out most days but should always give yourself at least one day off each week. If you are doing moderate to intense exercise, you must take a couple of days off. After a relatively light workout, your muscles may recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer.
Sleep is critical to recovery, especially for strength training, as it is integral for muscle growth. Research has found that sleep deprivation can impair your body's inflammation response and production of muscle growth hormones. Aim for seven to nine hours of sleep per night. To improve your sleep, maintain regular sleep and wake times, and avoid screen time and alcohol before bed. Keep the room dark to ensure quality sleep.
Passive recovery is when you give your body a complete break, doing as little physical exertion as possible. Passive recovery might include relaxing with a book, watching TV, or doing anything that helps you feel calm. Active recovery is when you do light exercise the day after an intense workout.
In addition to sleep and rest, nutrition is key to muscle recovery. A whole-foods-based diet rich in antioxidants, whole carbohydrates, and lean protein can help trigger the right changes in your body between workouts. Make sure you're getting enough protein both before and after your workouts, ideally within an hour of activity. If you're not getting enough protein from your diet, try protein supplements.
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Increase omega-3s
Omega-3 fatty acids are a class of long-chain fatty acids with a variety of health benefits. They are known to improve heart health, enhance cognition, regulate blood lipids, and optimise neuromuscular function. The three main types of omega-3 fatty acids are ALA, EPA, and DHA. ALA is an essential fatty acid that must be obtained from diet or supplementation, while EPA and DHA can be produced from ALA in small amounts. However, it is recommended to consume EPA and DHA directly through diet or supplementation as well.
Omega-3 fatty acids have been found to positively impact muscle mass, strength, and performance, especially in older adults. Studies have shown that omega-3 supplementation can lead to clinically relevant gains in muscle size and strength, as well as prevent muscle loss during periods of inactivity or muscle disuse. The mechanisms behind these effects are still being elucidated, but it is suggested that omega-3 fatty acids influence skeletal muscle metabolism, promote muscle protein synthesis, and suppress muscle protein catabolism. Additionally, omega-3s have anti-inflammatory properties, which can reduce muscle soreness and improve recovery after exercise.
The recommended dosage of omega-3 fatty acids for muscle retention is not clear and may vary depending on individual needs and other factors. However, some studies suggest that a daily intake of more than 2 grams of omega-3 fatty acids may contribute to muscle mass gain and improved physical performance. It is always advisable to consult with a healthcare professional or a nutritionist to determine the appropriate dosage and form of omega-3 supplementation for your specific needs and health status.
To incorporate more omega-3 fatty acids into your diet, you can consume fatty fish such as salmon, tuna, and sardines, which are rich in EPA and DHA. Plant-based sources of ALA include walnuts, flaxseeds, chia seeds, and soybean oil. Additionally, omega-3 supplements are widely available and can be a convenient way to ensure you're getting enough of these essential fatty acids.
In conclusion, increasing your omega-3 fatty acid intake can be a beneficial strategy to support muscle retention and overall health. However, it is important to note that omega-3s should be combined with a well-rounded diet, adequate protein intake, and regular strength training or exercise to maximise their effects on muscle retention.
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Walk
While walking alone is unlikely to build significant muscle mass, it can certainly contribute to overall muscle development and be made more effective through a few simple strategies. Firstly, focus on your form and technique to ensure you're targeting the correct muscle groups and reducing the risk of injury. Walking engages multiple muscle groups, including the lower leg muscles (tibialis anterior, calf muscles, and soleus), hip flexors (iliopsoas and rectus femoris), extensors, and abductors, as well as core muscles.
To increase the challenge and engage more muscles, try walking on varied surfaces and inclines, such as hills, trails, or stairs. Walking on uneven terrain or uphill will activate your glutes, hamstrings, hip flexors, and core muscles more than a flat surface. You can also incorporate short bursts of higher-intensity activities like speed walking, jogging, or body-weight resistance exercises like squats or lunges during your walks. Additionally, consider using walking poles or wearing a weighted vest to increase resistance and challenge your muscles further.
Finally, walking can be combined with other forms of exercise, such as running, strength training, or high-intensity interval training (HIIT), to create a comprehensive exercise routine that includes both aerobic and strength-building components. This combination of walking and additional exercises will help improve muscle endurance, strength, and overall muscle development.
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Frequently asked questions
Age-related muscle loss, or sarcopenia, is a natural part of aging. However, there are ways to slow it down. The best way to build muscle mass is through progressive resistance training (PRT), which involves gradually increasing your workout volume, weight, reps and sets as your strength and endurance improve. Strength training, also known as weight training, is particularly important as you get older. Aim for two to three 30-minute sessions per week.
You can do exercises that challenge your balance, such as standing and doing a shoulder press with dumbbells, or standing body weight exercises like single-leg balance and lateral leg raises. Weight-bearing exercises will improve your bone health, build muscle and improve overall fitness. You can also do endurance exercises, also known as cardiovascular exercises, which increase your breathing and heart rate.
You don't need to work out for hours each day. Set aside time for two to three strength training sessions each week. You can even break your workouts into shorter sessions throughout the day.
Eat a high-protein diet. Protein helps promote protein synthesis, the process in which the building blocks of protein (amino acids) form into muscle mass. You can get protein from sources such as chicken, turkey, fish, eggs, red meat, yoghurt and beans.
