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Muscle mass decline can occur due to ageing, inactivity, or illness. Age-related muscle loss, known as sarcopenia, typically begins around age 30, with an average yearly loss of 1% of muscle mass, increasing with age. Inactivity can also lead to muscle loss, with athletes losing muscle strength within three weeks of ceasing exercise, while non-athletes may take slightly longer. Illnesses can also contribute to muscle decline through a process called muscular atrophy. However, muscle mass can be regained and maintained through progressive resistance training, proper nutrition, and adequate protein intake.
| Characteristics | Values |
|---|---|
| Name of the condition | Sarcopenia |
| Age of onset | 30s or 40s |
| Rate of muscle loss | 3-8% per decade after the age of 30 |
| Muscle loss in men | 30% during their lifetime |
| Prevalence in people aged 60 and above | 5-13% |
| Prevalence in people aged 80 and above | 11-50% |
| Factors contributing to muscle loss | Physical inactivity, unhealthy diet, chronic diseases, hormone levels, malnutrition, nerve cell decline |
| Treatment | Progressive resistance training, higher-protein diet, growth hormone replacement therapy |
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What You'll Learn
Age-related muscle loss
There are several factors that contribute to age-related muscle loss. One factor is the natural decline in hormone levels, such as testosterone, which stimulates protein synthesis and muscle growth. A decrease in the number of nerve cells that send messages from the brain to the muscles can also play a role. In addition, as people age, their bodies may become less able to break down and synthesize protein, which is essential for muscle growth.
Physical inactivity and an unhealthy diet can also contribute to age-related muscle loss. Maintaining muscle mass requires regular stimulation through physical activity and exercise. Resistance training, in particular, has been shown to be effective in building and maintaining muscle mass. A higher-protein diet can also help, as protein is broken down into amino acids, which the body uses to build muscle.
While age-related muscle loss is a natural part of ageing, it is not inevitable. Through regular strength training and a nutritious diet, it is possible to slow down the loss of muscle mass and maintain functionality as we age. According to Luc van Loon, a professor of physiology of exercise and nutrition, "You have to keep stimulating [your muscles]."
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Loss of testosterone
Muscle decline is a natural part of the ageing process, with most men losing about 30% of their muscle mass during their lifetime. This phenomenon is called sarcopenia, and it typically begins after the age of 30, with people losing 3% to 8% of their muscle mass per decade. The rate of muscle decline increases after the age of 60.
One of the factors contributing to sarcopenia is the natural decline in testosterone levels. Testosterone is a hormone that stimulates protein synthesis and muscle growth. As men age, their testosterone levels decrease, which can lead to a loss of muscle mass. This is supported by studies that show a correlation between low testosterone levels and age-related loss of muscle mass.
The decline in testosterone levels can cause various symptoms in men, including fatigue, depression, loss of facial and body hair, and decreased muscle strength and endurance. Additionally, low testosterone levels can lead to brittle bones, increasing the risk of fractures.
While the decline in testosterone levels is a natural part of ageing, certain conditions or injuries affecting the testicles, pituitary gland, or hypothalamus can also cause low testosterone, or male hypogonadism. Symptoms of low testosterone can vary depending on age and severity.
To counteract the loss of muscle mass related to declining testosterone levels, men can engage in strength training and multi-joint exercises, such as squats, deadlifts, and chest and shoulder presses. These exercises activate large muscle groups, releasing growth hormones that stimulate protein production, similar to testosterone. Additionally, maintaining a healthy diet with adequate protein intake can help support muscle mass.
Testosterone replacement therapy is an option for treating low testosterone levels. However, it is important to consult a doctor before considering any form of testosterone therapy, as it may have adverse effects and is not approved by the FDA specifically for increasing muscle mass.
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Physical inactivity
The effects of physical inactivity on muscle decline can be mitigated through exercise training. High-intensity interval training has been suggested as a time-efficient strategy to improve sports performance and health-related fitness. Progressive resistance training (PRT) is recommended as an effective way to build and maintain muscle mass, particularly for older individuals. Additionally, a higher-protein diet can support muscle growth, as protein is broken down into amino acids that the body uses to build muscle. However, older men may experience anabolic resistance, which reduces their ability to break down and synthesize protein, so they may require a higher protein intake.
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Illness and disability
Muscle atrophy or wasting is a common result of illness and disability. This can be caused by a lack of physical activity, which can be due to illness or injury, or by neurogenic conditions. Inactivity can lead to disuse atrophy, where the muscles are not used enough, and the body starts to break them down, resulting in a decrease in size and strength. This can be reversed with exercise and a healthy diet. Neurogenic atrophy, on the other hand, is caused by nerve problems or diseases that affect the nerves connecting to the muscles. This can be due to conditions such as amyotrophic lateral sclerosis (ALS), multiple sclerosis, or spinal cord injuries.
Muscular dystrophy is a group of inherited diseases that cause muscle weakness and wasting over time. It affects the muscles, nerves, and neuromuscular junctions, leading to a loss of strength and possible deformity. There are over 30 types of muscular dystrophy, with symptoms ranging from muscle pain and stiffness to breathing difficulties and heart problems. The most common type is Duchenne muscular dystrophy, which usually affects boys in childhood, followed by Becker muscular dystrophy, which tends to be milder and progresses more slowly. Other types include Emery-Dreifuss, which causes stiffness in the joints and tendons, and myotonic dystrophy, which affects the ability to relax muscles voluntarily. Facioscapulohumeral muscular dystrophy (FSHD) affects the muscles of the face, shoulders, and upper arms, causing progressive weakness and asymmetric weakness.
Age-related muscle loss, known as sarcopenia, is a common condition that typically affects people in their 60s and beyond. It is characterised by a gradual loss of muscle mass, strength, and function, leading to difficulties in performing daily tasks and a reduced quality of life. The rate of muscle loss varies, but it can be as high as 8% per decade. Sarcopenia is caused by the natural aging process, which includes changes in hormone levels and a decrease in protein production, resulting in smaller muscle cells. Risk factors for sarcopenia include physical inactivity, an unhealthy diet, and underlying health conditions such as chronic obstructive pulmonary disease (COPD), kidney disease, and diabetes. While sarcopenia is a natural part of aging, its impact can be mitigated by adopting an active lifestyle with strength training and maintaining a healthy diet with adequate protein intake.
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Diet and nutrition
Muscle health is associated with ageing and physical inactivity. A decline in muscle health can also be caused by a lack of nutrient-rich foods, which can lead to sarcopenia. Sarcopenia is a type of muscle loss that affects anyone, including those who are underweight or very overweight. It is characterised by a loss of muscle mass and strength, making it difficult to carry out daily activities and leading to a lower quality of life.
A well-balanced diet is essential for maintaining healthy muscles. Nutrient-rich foods that are high in protein, such as lean proteins, low-fat dairy, fruits, vegetables, and whole grains, are particularly important for muscle health. Protein is made up of amino acids, which are essential for building and maintaining muscle mass. As we age, our bodies become less efficient at utilising protein, so it is important to be mindful of consuming enough protein-rich foods to maintain muscle mass and strength.
The amount of protein needed depends on one's life stage. During growth, injury, or illness, individuals typically require more protein. Older adults, in particular, may need more protein due to anabolic resistance, which lowers their bodies' ability to break down and synthesise protein. A recent study recommends a daily intake of 1 to 1.3 grams of protein per kilogram of body weight for older adults who engage in resistance training. Animal sources such as meat, eggs, and milk are considered the best sources of protein as they provide the optimal ratios of essential amino acids.
In addition to protein, it is important to include a variety of other nutrients in one's diet to support muscle health. This includes consuming adequate carbohydrates and healthy fats, as well as limiting saturated fat, sodium, and added sugar intake. Distributing protein intake evenly throughout the day may also maximise muscle protein synthesis.
While diet is crucial, physical activity and exercise also play a significant role in maintaining and improving muscle mass. Strength-building exercises, such as resistance training, can effectively prevent muscle loss and improve muscle strength. Moderate-volume resistance training, such as three sets of ten repetitions for eight exercises, can be as effective as high-volume training when following a calorie-restricted diet.
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Frequently asked questions
Muscle strength can start to decline in as little as two weeks of inactivity, with a 25% muscle loss possible in this time. A 2012 study found that athletes and non-athletes can take about three weeks off without a noticeable drop in muscle strength.
The rate of muscle decline depends on your baseline fitness level and the type of exercise you usually do. Endurance sports such as running or swimming will see a faster decline in cardio fitness than strength training.
Age-related muscle loss, called sarcopenia, is a natural part of ageing. Starting around age 30 or 35, people lose about 1% of muscle per year, increasing with age. By age 70, this can reach about 3-5% per year.
Loss of muscle mass can increase the risk of falls and fractures. People with sarcopenia have 2.3 times the risk of having a low-trauma fracture from a fall.
Muscle loss can be prevented by regular exercise, with muscle-strengthening activities performed at least twice a week. Progressive resistance training (PRT) is particularly effective at building muscle, along with a higher-protein diet.
