How worried should you be about muscle wastage?

Understanding Muscle Wastage (Sarcopenia)

Muscle wastage, also known as sarcopenia, is a natural process that occurs with aging. It involves the progressive loss of muscle mass, strength, and function. If left unaddressed, sarcopenia can lead to reduced mobility, frailty, and an increased risk of falls and injuries. However, the good news is that muscle loss can be slowed or even reversed through proper exercise and nutrition.

When Does Muscle Wastage Start?

Muscle loss typically begins around the age of 30 and becomes more noticeable by the age of 40. The rate of muscle decline accelerates as individuals enter their 50s and 60s. Without intervention, an average person can lose 3-8% of muscle mass per decade after the age of 30. By the time a person reaches 70 or older, muscle loss can be significant, leading to weakness and reduced quality of life.

How Much Muscle Is Lost Per Decade?

• 30s to 40s: Minimal loss (~3%) unless inactive.

• 40s to 50s: 3-5% muscle loss per decade.

• 50s to 60s: Around 5-8% loss per decade.

• 60s and beyond: Up to 10-15% per decade if no preventative action is taken.

Factors That Accelerate Muscle Wastage

Several factors can contribute to a more rapid decline in muscle mass, including:

• Sedentary lifestyle (lack of resistance training or weight-bearing exercises)

• Poor diet (low protein intake and lack of essential nutrients)

• Hormonal changes (decrease in testosterone, estrogen, and GH)

• Chronic diseases (diabetes, osteoporosis, cardiovascular disease)

• Inflammation and oxidative stress

How to Counteract Muscle Wastage

Resistance training is the most effective way to combat muscle loss. Incorporating weight training into your routine can help maintain and even build muscle mass.

• Squats – Builds lower body strength and mobility.

• Deadlifts – Strengthens posterior chain (back, glutes, hamstrings).

• Lunges – Improves balance and strengthens legs.

• Bench Press – Works chest, shoulders, and triceps.

• Rows (Dumbbell or Barbell) – Strengthens back and arms.

• Overhead Press – Develops shoulder and upper body strength.

• Pull-Ups or Lat Pulldowns – Enhances back and arm muscles.

For muscle maintenance and growth, follow these guidelines:

• Beginners: 2-3 sets of 10-12 reps per exercise.

• Intermediate/Advanced: 3-5 sets of 6-12 reps.

• Training Frequency: Strength training at least 3-4 times per week.

Muscle protein synthesis declines with age, making protein intake crucial.

• Aim for 0.8-1.2 grams of protein per pound of body weight.

• Good sources: Lean meats, fish, eggs, dairy, plant-based proteins (lentils, quinoa, beans).

• Consider protein supplementation (whey, casein, or plant-based protein powders) if daily intake is insufficient.

• Creatine: Enhances muscle strength and recovery. e.g Nuclear Creatine, Explosive Creatine.

• Vitamin D: Supports bone health and muscle function.

• Omega-3 Fatty Acids: Helps reduce inflammation and preserve muscle mass.

• BCAAs (Branched-Chain Amino Acids): May support muscle retention.

• Testosterone Boosting Supplements: (e.g., Tribullus, D-Aspartic Acid) for those experiencing hormonal decline. Supplements like Norateen Heavyweight II, Norateen Exteme, Norateen X all help.

While strength training is crucial, some cardio is beneficial for overall health.

• Opt for low-impact cardio (walking, cycling, swimming) 2-3 times per week.

• Avoid excessive long-duration cardio, as it may contribute to muscle breakdown.

Muscle repair and growth occur during rest.

• Aim for 7-9 hours of quality sleep per night.

• Incorporate rest days into your routine to allow muscles to recover.

Muscle wastage is an inevitable part of aging, but it does not have to lead to frailty or weakness. By incorporating resistance training, consuming enough protein, managing hormones, and following a balanced lifestyle, you can maintain muscle mass and strength well into old age. Staying active and consistent with these habits will help you stay strong, mobile, and independent for years to come.