How to Prevent Muscle Loss with Aging

What happens to muscles as we age?

As we age, we lose muscle. We refer to this process as sarcopenia, which leads to a significant decline in function and quality of life. But it is a process we have control over!

Aging muscles respond dramatically to exercise and proper nutrition. Together, they cause an increase in mass and strength.

Prevent age-related muscle loss with protein.

Load to the muscles is required to build mass (hypertrophy) and strength. First, we must have the building blocks available to grow the muscle. The building blocks are proteins, namely leucine, lysine, and methionine.

The best source of these building blocks is protein-rich foods. Supplements help provide additional support but do not replace food sources. Muscles require high quantities of protein from food sources, namely animal sources like eggs, chicken, beef, tuna, salmon, yogurt, and cheese.

In his book Outlive, Dr. Peter Attia, MD, explains why plant protein sources are less bioavailable than animal proteins. Check out this YouTube video interview where Dr. Attia explains the differences between animal and plant proteins.

Prevent age-related muscle loss with resistance exercises safe for your joints using blood flow restriction training.

When we have the right level of proteins circulating in our bloodstream, we can build muscle with resistance exercise training. But with normal age degeneration of the joints, this can be challenging because heavy lifting can cause injury to the joints and muscles. Enter BFRT!

Blood flow restriction training (BFRT) boosts hypertrophy and strength while minimizing joint stress.

Minimizing blood flow to your muscles tricks the neuromuscular system - that connection from your brain and spinal cord to your muscles - into thinking you are performing a high-intensity exercise. This trickery leads to a cascade of biochemical changes that promote muscle growth. It also stimulates bone, muscle, and tendon repair and boosts cardiovascular performance, but that's another article.

Move without age limits and move well with CoachAmyPT.

With protein building blocks and safe resistance loading for your joints, you can prevent age-related muscle loss and move well without age limits. Ask Coach Amy at your next appointment if BFRT will help you meet your wellness goals.