Did you know that there are over 600 muscles in the body? From helping us get out of bed and bring in the groceries, to resisting falls and preventing injuries, our muscles support us in many ways. As we age, we tend to experience a decline in muscle mass, which can keep us from doing the things we love.

The good news is, there are ways to build and maintain your muscle mass. Let’s dive into how you can do that.

What is muscle mass?

The body is made up of two main components – body fat and lean body mass. Lean body mass refers to your muscle mass (the size of your muscles), bones, and body fluid all together.

Muscle mass specifically refers to your skeletal, smooth, and cardiac muscles. Skeletal muscle is what helps us maintain mobility, balance, and strength, and has a direct impact on our physical function. Smooth muscles are used in our blood vessels to maintain blood pressure and flow, in the lungs to open and close airways, and in our GI system to help support motility and nutrition collection. As the name states, cardiac muscle supports the heart in its contractions and pumping actions.

When people mention losing muscle mass, it’s usually referring to skeletal muscle, which tends to happen as we age.

Defining age-related muscle loss

Did you know that you can lose up to 30% of muscle mass by the age of 80? Age-related muscle loss is known as sarcopenia and starts occurring at around 30 years of age. Sarcopenia affects the musculoskeletal system since the body can no longer produce the same amount of proteins as it once did. This causes our muscle cells to get smaller, also impacting the rate of muscle growth within the body.

Why do our muscles atrophy with age?

Although sarcopenia can be caused by a variety of reasons, two of the most impactful factors include low protein intake and reduced physical activity. This is because they both play a major role in the body’s synthesis and production of new muscle.

Muscle protein synthesis is an essential part of the body’s natural protein turnover. This process helps the body continuously repair and grow new skeletal muscle to help us maintain strength and functional mobility and even increase our muscle mass.

Despite eating a diet rich in protein and exercising regularly, older individuals can still experience anabolic resistance or a reduced stimulation of muscle protein synthesis. This is because as we get older, our muscle tissue simply doesn’t respond in the same way it used to. Ultimately, this is what leads to a decline in muscle mass.

What happens when you lose muscle mass?

While losing muscle mass is a natural part of aging, it’s important to slow the rate of decline and preserve muscle tissue when you can. This is because a decline in muscle mass can:

  • Increase the risk of falls and fractures
  • Decrease metabolism, mobility, and balance
  • Cause stiff joints
  • Decrease bone density
  • Lead to kyphosis, the reduction of stature
  • Increase fat mass, associated with insulin resistance

Taking measures to maintain muscle mass can help you partake in daily tasks even as you age, allowing you the independence to live life on your own terms.

The key to building muscle mass

Protein intake and exercise are two of the most vital components when it comes to combating muscle loss.

Protein intake

Studies show that consuming 30 grams or more of high-quality protein spaced out throughout the day is a great way to combat anabolic resistance. Protein builds and repairs our muscles, which helps to maintain our muscle mass. If you’re looking to increase your protein intake, try consuming foods like nuts, beans, poultry, fish, and eggs.

If these foods are not staples in your diet, try reaching for a quality supplement like CanPrev’s MuscleRescue. This formula is powered by Reginator®, a proprietary blend featuring the most efficient ratio of all nine essential amino acids, plus L-arginine. It’s vegan, available in two delicious flavours, Fruit Punch and Pineapple Punch, and can be easily mixed into water or your beverage of choice.

CanPrev's MuscleRescue bottle beside a pineapple and a glass of MuscleRescue mixed in water

Regular exercise

Along with a nutritious diet rich in protein, regular physical activity can help you build and maintain muscle mass. Resistance training or strength training can help increase muscle mass and combat age-related muscle loss. This form of exercise puts your muscles to work against resistance, which helps to strengthen your muscles.

If you’re looking to incorporate resistance training into your workout routine, here are some exercises you can try:

  • Bodyweight exercises like push-ups or planks
  • Resistance band use during squats or chest press
  • Lifting free weights such as dumbbells or water bottles
  • Weight machines
  • High-intensity interval training (HIIT)
  • Pilates

From preventing falls and injuries to being able to live life on your own terms, your muscles play an important role in your daily life! While we may not be able to prevent age-related muscle loss altogether, it’s still vital to make an effort to slow down the rate of muscle loss and support your muscles.

Sources:
How Much Muscle Mass Should I Have, and How Do I Measure It?
Muscle tissue changes with aging
Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit
Lifestyle and Sarcopenia—Etiology, Prevention, and Treatment
Current nutritional recommendations and novel dietary strategies to manage sarcopenia
Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases
Optimizing Adult Protein Intake During Catabolic Health Conditions
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
Sarcopenia
Physiology, Cardiac Muscle
Physiology, Smooth Muscle