What is Sarcopenia?
Sarcopenia, or the gradual loss of muscle as you age, is something many of us witness in our aging parents or even notice in ourselves after hitting the fabulous 40 milestone. It’s not just about appearances; it significantly impacts our strength, muscle composition, health, and ultimately, our quality of life as we grow older.
The Aging Journey
In your 20s, building muscle and changing shape is much easier. Fast forward to your 30s, and sarcopenia quietly begins its work. By your 40s, it starts to become noticeable, especially if you haven’t been hitting the weights. Research suggests we lose about 3-8% of muscle mass per decade after turning 30. And when we reach our 60s, brace yourself – muscle loss accelerates, estimated at around 3% per year. This is where functional limitations may start making themselves known. And this is just muscle loss – the loss of strength is even greater, which has huge ramifications for your quality of life as you age.
If you are over 40, you are probably experiencing muscle loss, especially if you aren’t lifting weights regularly. The signs may be subtle but include:
-loss of strength
-loss of stamina
-body composition changes (more fat, less muscle)
-more joint pain
-and, if you are in your senior years, difficulty with motor tasks and getting up and down, and slower pace while doing activities including walking.
Why You Lose Muscle As You Age
Now, onto the why. Sarcopenia is a complex interplay of cellular changes, shifting hormones, and lifestyle factors like diet and activity levels. One significant factor is “anabolic resistance,” a term describing our bodies’ decreasing efficiency at building and repairing muscle tissue as we age.
In simpler terms, this means that it becomes harder for our bodies to use nutrients, especially protein, to keep our muscles strong and maintain mass. Anabolic resistance also refers to the fact that our muscles are less responsive to resistance training as we age. This means the same stimulus that would have built muscle when you were younger may not work now that you are older.
Most people accept these changes as a normal part of aging but I’ve always believed that if you understand what’s going on then you can do everything in your power to change the way things turn out for you.
The Protein Power Play
Enter protein, our muscle’s superhero. The diminished response of our muscles to protein as we age is a key driver of sarcopenia. Proteins are the building blocks that maintain and repair muscle tissue. If the breakdown outpaces the building, you lose muscle
So, the solution? Train weights regularly and make sure you’re getting enough protein in your diet. It’s like a powerful one-two punch against sarcopenia.
Eating enough protein tells your body to make new proteins for your muscles, increasing muscle mass and preventing muscle loss. Research shows that older muscles are less responsive to protein, so the amount needed to stimulate muscle protein synthesis (the building of muscle) is higher in older adults. Current evidence suggests that intakes of high quality protein in the range of 1.2–1.6 g/(kg·day) is a more ideal if you want to target muscle mass.
Recap and Real Talk
Age-related muscle loss is a big deal, but the good news is that much of it is within our control. Remember the one-two punch – train with weights and ensure you’re getting enough protein in your diet. While maintaining a healthy weight is crucial, the focus should shift to building and maintaining muscle rather than chasing an elusive smaller size.
It’s time to embrace getting stronger and building muscle. Your future self will thank you for it. And hey, if you’re looking for some guidance on your fitness journey, check out my training programs. Here’s to aging with strength and grace!
Learn more about my most POPULAR PROGRAM here.
