How do you prevent age-related muscle loss?

Age-related muscle loss can occur from the age of 30 if you do not take preventative measures. Studies show that a poor diet and lack of exercise can cause muscles to lose an average of 3 kg every 10 years.

The good news is that it doesn't matter how old you are: You can still build muscle when you're 50, 60, 70, 80 or older. Of course, prevention is the most important measure, but it's never too late to start building muscle.

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Why muscle maintenance is so important for health 

As your muscles weaken with age, you are more susceptible to falls and hip fractures. 

But muscles not only maintain your mobility and make your body supple; they also contribute to a healthy metabolism. Your muscles play an important role in hormone balance, protect against weight gain and obesity and prevent diabetes and cardiovascular disease. 

Keep an eye on your insulin levels 

Your pancreas releases insulin in response to a high blood sugar level (such as after a carbohydrate-rich meal). The insulin transports the glucose from the blood into the muscles and fat cells, where it is stored and serves as a source of energy.

If you are insulin sensitive, the pancreas only needs to store a small amount of insulin. But if you are insulin resistant, your pancreas releases a large amount of insulin, which increases your risk of type 2 diabetes. 

The more insulin-sensitive you are, the better your muscles are protected.

Insulin sensitivity ensures that muscles are not broken down between meals or at night when you sleep. Unfortunately, insulin sensitivity is not only reduced by insulin resistance or diabetes, but also by age.

You can prevent the consequences of age-related muscle loss and build muscle mass at the same time by reactivating the mechanism responsible for insulin sensitivity and muscle building: mTOR (Mammalian Target of Rapamycin). The mTOR mechanism must be activated for muscle building to occur. If your insulin receptors are resistant, muscle loss is unstoppable.

Higher protein intake for muscles

You don't need to take supplements or undergo surgery to activate the mTOR mechanism; you just need to eat right and get enough exercise.

A balanced diet with organic food and meat from grass-fed animals is crucial.

A recent study shows that people over the age of 50 can benefit from a higher protein intake. A study published in the American Journal of Physiology in 2015 shows that optimal muscle synthesis is optimally supported by 1.5 grams of protein per kilogram of body weight per day. A recommendation that is double the current recommended daily intake! Please note, however, that too much protein can have a negative impact on your health. 

An easy way to increase your protein intake is whey. Whey protein consists of essential amino acids, including leucine, which stimulates mTOR and supports muscle building. Whey protein also increases the concentration of GLP-1, a peptide that promotes healthy insulin levels.

Sufficient exercise for the muscles

You need to exercise to build and maintain muscle.

Experts recommend a program of light aerobic exercise, intense interval training and strength training, which is especially important for older people. The American College of Sports Medicine, the American Heart Association and the U.S. Department of Health and Human Services recommend strength training at least 2 days a week.

Strength training can seem daunting if you've never tried it before, but you don't have to start with dumbbells like a weightlifter. You can also use your own body weight as resistance. Even if you are very frail, you can do seated strength exercises under the guidance of a trainer...to build muscle continuously and safely. It's never too late to start muscle recovery and improve your health!