Dominic Stone
Muscle atrophy, or muscle wastage, can be caused by not using your muscles enough or by neurogenic conditions. If you don't use your muscles, your body will break them down, causing them to decrease in size and strength. However, this can be reversed with exercise and a healthy diet. Protein is essential for building muscle, as it is broken down into amino acids, which the body uses to build muscle. Therefore, a lack of protein may contribute to muscle atrophy, or muscle shrinkage.
| Characteristics | Values |
|---|---|
| Muscle shrinkage | Muscle atrophy or thinning of muscle mass |
| Cause | Disuse (not using muscles enough) or neurogenic conditions |
| Symptoms | Decrease in muscle mass, one limb being smaller than the other, and numbness, weakness and tingling in limbs |
| Treatment | Disuse atrophy can be reversed with exercise and a healthy diet. Neurogenic atrophy can be treated with electrical stimulation and ultrasound therapy. |
| Prevention | Progressive resistance training (PRT) and consuming enough protein |
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What You'll Learn
- Muscle atrophy is caused by not using muscles enough
- Muscle atrophy can be reversed with exercise and a healthy diet
- Older men experience anabolic resistance, lowering their ability to synthesise protein
- Animal sources such as meat, eggs, and milk provide the best amino acid ratios
- Protein powders can supplement a lack of protein in your diet
Muscle atrophy is caused by not using muscles enough
Muscle atrophy refers to the loss or thinning of muscle tissue, resulting in decreased muscle mass and strength. It can be caused by various factors, including inactivity or disuse of muscles, malnutrition, age, genetics, and certain medical conditions. When muscles are not used enough, the body prioritizes energy conservation over muscle maintenance, leading to muscle breakdown and atrophy.
Disuse or physiologic atrophy occurs when muscles are not sufficiently engaged through physical activity or exercise. This can be due to leading a sedentary lifestyle, having a desk job, being on bed rest, or experiencing immobility due to illness, injury, or certain medical conditions. For example, an individual recovering from a stroke or suffering from a genetic disorder like muscular dystrophy may experience muscle atrophy due to reduced muscle use.
The time it takes for muscle atrophy to set in can vary. Generally, athletes can maintain muscle strength for about three weeks without exercise, after which they may start losing muscle. However, non-athletes may notice a decline in muscle strength more rapidly due to their bodies' lower adaptability to inactivity.
The good news is that disuse muscle atrophy is typically reversible. Individuals can recover muscle mass and strength through regular exercise and a healthy diet. Physical therapy, including specific stretches and exercises, can be effective in treating disuse atrophy. Additionally, exercises in a swimming pool can be beneficial by reducing the muscle workload during rehabilitation.
It is important to note that muscle atrophy can also occur due to other factors, such as malnutrition or age-related factors. Adequate nutrition, including sufficient protein intake, is crucial for muscle maintenance. As people age, their bodies produce fewer proteins that promote muscle growth, which can contribute to muscle atrophy or sarcopenia. Therefore, ensuring proper nutrition and staying physically active are essential for maintaining muscle health and preventing atrophy.
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Muscle atrophy can be reversed with exercise and a healthy diet
Muscle atrophy, or the wasting and thinning of muscle mass, can be caused by the disuse of muscles or neurogenic conditions. While neurogenic atrophy typically cannot be reversed due to physical damage to the nerves, disuse atrophy can be reversed through exercise and a healthy diet.
Disuse atrophy may result from leading a sedentary lifestyle, malnutrition, a desk job, or old age. In such cases, muscle atrophy can be reversed by incorporating exercise into one's daily routine. For instance, seniors living independently are encouraged to practice getting off the floor by themselves, which improves flexibility, balance, coordination, and muscle power. Even for those who are unable to perform intense exercise, any amount of movement can help.
Exercise tools such as the MyoCycle can also aid those with paralysis or limited mobility in reversing muscle atrophy. Additionally, aerobic exercise, resistance training, and balance training can help maintain muscle mass.
A high-protein diet, consisting of 25 to 40 grams of protein per meal, can also help muscles maintain their mass. Protein-rich foods contain amino acids, which promote muscle growth and repair. Maintaining a proper caloric intake and ingesting adequate protein can establish internal conditions that encourage muscle growth and prevent atrophy.
Overall, muscle atrophy can be reversed through regular exercise and a healthy, protein-rich diet.
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Older men experience anabolic resistance, lowering their ability to synthesise protein
Muscle proteins are in a dynamic equilibrium between their respective rates of synthesis and breakdown. Age-related muscle wasting, or sarcopenia, is accompanied by a loss of strength that can compromise the functional abilities of the elderly. While basal rates of muscle protein synthesis and breakdown are unchanged with advancing healthy age, the muscles of older men become resistant to normally robust anabolic stimuli such as amino acids and resistance exercise. This phenomenon is known as anabolic resistance.
Anabolic resistance is characterised by a blunted muscle protein synthetic response to dietary protein. Older muscles are less sensitive to the anabolic actions of leucine, requiring higher quantities of protein to stimulate muscle protein synthesis. A study by Yang, Breen et al. (2011) found that approximately 2 grams of leucine found in 20 grams of whey protein was required to increase muscle protein synthesis rates in older men. Acute bouts of exercise can improve the ability of amino acids to stimulate muscle protein synthesis, but it is unclear whether exercise training improves muscle sensitivity to amino acid availability.
Several studies have investigated the anabolic resistance of ageing muscle. Cuthbertson et al. (2005) found anabolic signalling deficits underlie amino acid resistance in wasting, ageing muscle. Guillet et al. (2004) observed impaired anabolic response of muscle protein synthesis associated with S6K1 dysregulation in elderly humans. Kumar et al. (2009) and Drummond et al. (2008) similarly noted age-related differences in the dose-response relationship of muscle protein synthesis to resistance exercise, with delayed anabolic response in older adults.
To counteract anabolic resistance, older men may require higher protein ingestion in each main meal to maximally stimulate muscle anabolism. Leucine-enriched, rapidly digested proteins can also help overcome decreased dietary amino acid sensitivity.
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Animal sources such as meat, eggs, and milk provide the best amino acid ratios
A lack of protein in one's diet can lead to a loss of muscle strength and endurance. While it is possible to obtain protein from both animal and plant sources, animal sources such as meat, eggs, and milk provide the best amino acid ratios.
Amino acids are the molecules used by all living things to make proteins. There are 20 different amino acids that the human body requires to build proteins and function correctly. While the body can produce eleven of these amino acids, the remaining nine, known as essential amino acids, must be obtained from food sources.
Animal proteins are considered complete proteins, meaning they contain all nine essential amino acids. These include meat, poultry, fish, eggs, and dairy. For example, choosing a variety of animal-based proteins can ensure you get all the essential amino acids in your diet. Meat, poultry, and eggs, in particular, are excellent sources of essential amino acids and are easily absorbed and used by the body.
In contrast, plant-based proteins are often incomplete, containing some but not all essential amino acids. However, certain plant foods, such as soybeans and its products like edamame and tofu, are complete protein sources. Additionally, combining complementary plant proteins, such as rice and beans or hummus and pita bread, can provide all the essential amino acids.
It is worth noting that some animal proteins are less nutritious than others. Ultra-processed animal products, such as hot dogs and chicken nuggets, are high in unhealthy fats and sodium. Instead, opting for whole foods like eggs, salmon, chicken, or turkey can provide a more nutritious source of animal-based protein.
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Protein powders can supplement a lack of protein in your diet
Protein is essential for building and maintaining muscle strength and numerous other body functions. While it is relatively easy for most people to get the recommended amount of protein from food, protein powders can be a convenient way to supplement a lack of protein in your diet.
Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). They may also contain other ingredients, such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams, with supplements for building muscle containing more protein and those for weight loss containing less.
Before using protein powders, it is important to calculate your nutritional needs and determine whether you have a lack of protein in your diet. While protein powders can be beneficial for some people, not everyone needs extra protein. People who eat a diet rich in meat, fish, dairy, and eggs and do not do intense weight training are unlikely to need protein supplements. Additionally, excessive protein can strain the kidneys and lead to damage and kidney disease. It is also important to note that the long-term effects of high protein intake from supplements are unknown, and they may cause digestive distress for people with dairy allergies or trouble digesting lactose.
However, for those who do not get enough protein from their diet, protein powders can be a convenient way to increase their protein intake. This may include athletes, older adults, vegetarians, and vegans. For example, a 2022 study found that supplementing with whey protein or whey protein hydrolysate alongside a weight-loss diet benefited older women, resulting in a significant decrease in body fat. Additionally, resistance training in combination with protein supplementation may be more effective for enhancing muscle growth than simply supplementing with protein.
In conclusion, while it is important to ensure you are not consuming too much protein, protein powders can be a safe and effective way to supplement a lack of protein in your diet. However, it is recommended to choose a high-quality product and speak to a doctor or dietitian before using protein powders.
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Frequently asked questions
Yes, muscles will shrink without protein. Protein is the most important nutrient for muscle growth and repair. The body breaks down protein into amino acids, which are used to build muscle.
The amount of protein you need to maintain your muscle mass depends on your age, gender, and activity level. Older men, for example, may experience anabolic resistance, which lowers their bodies' ability to break down and synthesize protein. As a result, they may require more protein, with a recent study suggesting a daily intake of 1 to 1.3 grams of protein per kilogram of body weight for older adults who engage in resistance training.
The rate at which muscles shrink due to protein deficiency can vary depending on individual factors, such as age, fitness level, and physical activity. Generally, muscle strength can be maintained for about three weeks without exercise, after which athletes may start to experience muscle loss. However, cardio fitness declines more rapidly than muscle strength, with noticeable decreases in endurance occurring within a few days to a few weeks.
