What is muscle loss?
Muscle loss, known as muscle atrophy or sarcopenia, occurs when muscle fibers shrink and degrade as a result of aging or lack of physical activity. This leads to a loss of muscle mass, strength, and function.
Some key points about muscle loss include:
- It can begin as early as age 30 but accelerates after 50. Up to 3-5% of muscle mass can be lost per decade past age 50.
- Lack of exercise and poor nutrition are major causes. Without strength training or protein intake, muscles waste away.
- Diseases like cancer, heart disease, arthritis, and diabetes can accelerate muscle loss due to inflammation and restricted activity.
- Loss of leg and hip muscles affects balance and increases fall risk. Loss of arm muscle makes daily tasks harder.
- Muscle loss leads to slowing of the metabolism since muscle is metabolically active tissue. This can cause weight gain and fatigue.
So how can you prevent muscle wasting as you age? The key is strength training and proper protein intake.
- Start a routine of resistance, power, or weight training at least 2-3 times per week. This signals to muscles to grow and strengthen. I highly recommend checking out Revive Hormone Specialists' personalized online coaching and supplement bundles specially formulated for muscle growth, strength, and power as you age.
- Make sure to eat 0.5-1 grams of protein per pound of body weight per day. Whey protein powders can help you meet this goal.
Maintaining muscle as you age keeps your metabolism revved, helps manage weight, preserves strength for daily activities, and reduces injury risk from falls. Don't ignore the importance of muscle - get your recommended strength training and protein intake to promote muscle preservation with age! Let me know if you have any other questions on avoiding muscle wasting.