How to Maintain Muscle Mass as You Age

A life well lived is marked by unforgettable memories, vibrant adventures and, occasionally, the gratifying ache of muscles that have dared to push beyond their limits. As we age, our well-worked muscles naturally weaken — beginning as early as your 30s.

As the decades progress, your muscles can continue to change, making you feel more like Sisyphus than Hercules.

Fortunately, strength training and a balanced diet can help to preserve your muscle mass and support your adventures to come.

What Happens to Your Muscles As You Age?

After the age of 30, the muscles begin to degrade at a rate of three to five percent per decade. By 60, this rate significantly increases.

As a result, one can experience a decrease in muscle:

• Mass
• Strength
• Function

As a result of this age-related muscle loss, older adults can feel less stable in their bodies, contributing to falls and injuries that can be amplified by increased levels of body fat, decreased bone density, joint stiffness and a decrease in stature.

While the causes of muscle loss with age are not fully understood, researchers believe it may be attributed to:

• Fewer muscle cells that contribute to decreased muscle growth and repair
• Fat build-up that causes muscle weakness
• Lack of movement

In men, muscle deterioration can also be attributed to the natural decrease in testosterone with age. In women, a decrease in estradiol levels during menopause has shown no effects on muscle mass.

Nonetheless, everyone will experience some muscle loss with age.

To combat this, it’s recommended to support your lifestyle with a healthy diet and a regular exercise routine.

How to Maintain Muscle Mass With Exercise

Even as we age, the way toward growing muscle strength remains the same: exercise.

Specifically, strength training exercises can effectively combat muscle loss, enhance muscle mass and improve overall functionality.

And, they’re relatively easy to incorporate into your fitness routine.

Muscle-building exercises include:

• Squats – Stand with feet shoulder-width apart, bend your knees and lower your hips as if sitting back into a chair, then return to standing. To make it easier on your body, use a chair or wall for support. Sit back into a chair and then stand up, using the chair for balance if needed. Perform the movement slowly and steadily.
• Lunges – Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push back to the starting position and switch legs. For those who find this difficult, hold onto the back of a chair or wall for balance. Step forward with one leg and lower your body slightly. Step back to the starting position and switch legs, ensuring you maintain stability.
• Bicep curls – Stand with feet shoulder-width apart, hold a dumbbell in each hand, and curl the weights up toward your shoulders, then lower them slowly. For extra stability, sit in a chair with your back straight. Make sure to use lighter weights or resistance bands. Perform the curls with controlled movements, ensuring your elbows stay close to your sides.

How to Maintain Muscle Mass With Diet

Maintaining muscle mass as you age involves more than just lifting weights; it’s also about fueling your body with the right nutrients. After all, your diet plays a crucial role in supporting muscle repair, growth and overall function.

To keep your muscles strong and resilient, you’ll need to incorporate a balance of macro- and micronutrients. Consider including these suggestions in your pre or post-workout snacks, your healthy meal prep ideas or anything in between.

Protein

Protein is the building block of muscle quality. To counteract age-related muscle mass loss, aim to include high-quality protein in every meal. Sources include:

• Lean meats, like chicken, turkey and beef
• Fish, like salmon, tuna and cod
• Dairy, like yogurt and cottage cheese
• Eggs

Aim for a minimum of 0.8 grams of protein per kilogram of body weight daily, adjusting based on your activity level and health goals. Generally, you should not exceed 2 grams of protein per kilogram of body weight.

For a convenient helping of protein, opt for a protein shake. Specifically, look for a high-quality protein powder that’s rich in protein and essential micronutrients to support your whole body, like our premium organic superfoods powder.

Complex Carbs

Carbohydrates are crucial for providing the energy needed to fuel your workouts and support muscle tissue recovery. In fact, they’re the first thing your body reaches for when you’re feeling fatigued.

Opt for complex carbohydrates such as:

• Whole grains, like brown rice, oatmeal and quinoa
• Legumes, like chickpeas and black beans
• Starchy vegetables, like sweet potatoes and butternut squash

These foods not only provide sustained energy but also contribute essential nutrients and fiber, which help maintain a healthy digestive system.

Healthy Fats

Healthy fats are important for hormone regulation and overall muscle health.

Incorporate sources of unsaturated fats into your diet, such as:

• Avocados
• Almonds and walnuts
• Chia seeds and flaxseeds
• Salmon, mackerel and tuna fish
• Olive oil
• Eggs

Omega-3 fatty acids found in fatty fish like salmon and mackerel also have anti-inflammatory properties, which can aid in muscle recovery and reduce soreness.

Micronutrients

Certain vitamins and minerals play a key role in muscle health.

For example, calcium and vitamin D are important for bone strength and muscle function. This vitamin is found in dairy products, fortified plant-based milks and leafy greens. Additionally, magnesium, found in nuts, seeds and whole grains, can help relax the muscles to facilitate recovery after a workout.

Lastly, vitamin C-rich foods like citrus fruits and bell peppers can help support collagen production and muscle tissue repair.

Water

The importance of hydration is often overlooked for muscle growth but it’s essential for muscle function and recovery.

In fact, muscles are about 75% water, so staying hydrated helps prevent cramping and supports their overall function. Aim for at least 8 glasses of water a day, and increase your intake if you’re engaging in intense physical activity or spending long hours outside.

Support Your Aging Muscles With INVIGOR8

Ultimately, maintaining muscle strength and combating age related muscle losscomes down to eating a healthy diet and adopting a consistent strength training routine.

To bolster your efforts, the INVIGOR8 All-In-One Superfood Protein Shake provides your muscles with 20 grams of protein per serving alongside additional micronutrients to support full-body health and wellness. Offered in our weight loss kit with our appetite control support and unflavored collagen peptides, this drink is ideal for supporting muscle quality.

Stay strong and embrace grace aging with INVIGOR8.

Sources:

1. Henry Ford. How To Maintain Muscle Mass As You Age
2. Cleveland Clinic. Here’s the Right Way To Do a Squat
3. Healthline. What Muscles Do Lunges Work?
4. Harvard Health Publishing. How much protein do you need every day?
5. Healthline. What to Eat and Avoid If You're Trying to Build Muscle
6. Healthline. 26 Foods to Eat to Gain Muscle
7. WebMD. Slideshow: Healthy-Fat Foods
8. Harvard Health Publishing. Essential nutrients your body needs for building bone