Why Do We Lose Muscle As We Age?
As we age, maintaining muscle, much less building it, becomes more difficult.
Unfortunately, we reach our peak muscle between our mid-thirties to early forties, which can leave a rather large portion of our lives where muscle mass can be on the decline.
Why is this? What the heck happens?
What happens is ANABOLIC RESISTANCE.
Basically, this is a blunting of muscle protein synthesis (MPS) - which means we begin to lose the ability to grow muscle (and keep muscle). And it begins to happen due to a few different reasons:
Physical Inactivity
It is not uncommon for our 35-yr-old self to be nowhere near our, say, 18-yr-old self when it comes to activity level. And as we age, the gap tends to become even more substantial. Why is this relevant? Because evidence has shown that even after just two weeks of inactivity our bodies have lessened MPS.
Chronic Inflammation
Not to get too scientific here, but an increase of proinflammatory cytokines (namely Interleukin-6 and Tumor Necrosis Factor) is suspected to reduce MPS by interrupting the mTOR pathway.
Reduced Hormonal Function
There is a natural decline in testosterone (in both men and women) and reduction of estrogen (in women).
Dietary Changes
As we age, we tend to have a lower protein intake as well as a skewed protein distribution (low at breakfast and lunch, backload at dinner).
So, all is lost? Should we simply throw in the towel the older we get?
HELL NO! We’re going to put up a fight!
Here’s how to do it …
Keep training and moving. Stimulate the muscle to breakdown so the body activates MPS to grow more. And that means strength training. Don’t fear it. Don’t shy away from it. Learn how to do it effectively and safely - and stick with it!
Focus on protein content.
First, total daily amount (general minimum of 1.2g/kg bodyweight/day, and more if you’re active).
Second, distribution amount per meal (.4g/kg bodyweight/meal).
Third, quality counts. Seek out quality sources of protein with high biological value (i.e. animal sources
Fourth, protein timing after exercise. Exercise will stimulate MPS alone, but add a good protein source post workout (exercise + protein) and you can almost feel the muscle growing.
Whether it starts in your mid 30’s like some or your 40’s like others, anabolic resistance affects us all at some point. Understanding what it is and having a game plan to defend against it is your secret weapon. Use it - and do you best to stay strong by giving your body what it needs, when it needs it!
EAT WITH A PURPOSE - AND BE WELL!
Jaime Rothermich
RD, CSSD, LD, PPSC, CSCS
Functional Elements Training & Nutrition
