Lean muscle mass is an important factor in maintaining overall health and longevity. As we age, our bodies naturally lose muscle mass, which can lead to a decrease in strength, mobility, and overall quality of life. However, there are steps we can take to slow down this process and even reverse it.
According to the Mayo Clinic, strength training is an important part of an overall fitness program 1. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. It can also help you manage or lose weight, increase your metabolism, and enhance your quality of life 1.
Harvard Health also emphasizes the importance of weight training for maintaining muscle mass as we age 2. Men tend to lose as much as 3% to 5% of their muscle mass per decade after age 30, and the muscle-building hormone testosterone also drops gradually after age 40 2. However, by lifting weights often enough, long enough, and heavy enough, we have the power to slow down this natural decline and even reverse it 2.
In addition to exercise, nutrition also plays a critical role in gaining lean muscle. According to a 2020 meta-analysis published in the journal Nutrition Reviews, protein intakes ranging from 0.5 to 3.5 g per kg of body weight can support increases in lean body mass 3. This means that consuming an adequate amount of protein is crucial for building and maintaining muscle mass. Protein is made up of amino acids, which act as building blocks for cells and tissues in the body. When we consume protein, it is broken down into amino acids, which are then used to repair and build muscle tissue. In order to build muscle, we must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen. If we do not consume enough protein, our bodies may break down muscle tissue to provide the amino acids needed to support other body functions 4. Over time, this can lead to decreased muscle mass and strength 3.
Maintaining a healthy level of lean muscle mass can help reduce the risk of early mortality. A study published in the British Medical Journal found that men in the second to fourth fifths of predicted lean body mass had an 8-10% lower risk of mortality from all causes compared to those in the lowest fifth 5.
Proper nutrition and exercise are key to maintaining high levels of lean muscle mass. Eating high-protein foods that are low in saturated fat, such as chicken, salmon, eggs, and protein supplements, can help support muscle growth 6. In addition, incorporating strength training into your exercise routine can help preserve and enhance muscle mass at any age 7.
In conclusion, maintaining lean muscle mass is crucial for overall health and longevity. By incorporating strength training into our fitness routine and eating a balanced diet that includes high-protein foods and heart-healthy fats, we can slow down the natural decline of muscle mass and improve our quality of life (healthspan) as we age.
Comments