muscle building

5 Proven Ways to Fight Sarcopenia (Muscle Loss Due to Aging), Backed by Science

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Follow Regular Exercise

Age-related muscle loss can play a huge effect on your quality of life and overall health. To help combat the signs of muscle loss, maintaining an active lifestyle and regular muscle training will become the most effective way to slow down the process.

Join a Health & Wellness Group

A healthcare center will provide useful programs that offer comprehensive health education, outreach programs, and help on how to maintain a healthy lifestyle and reach your full health potential.

Eat Plenty of Protein

As you get older, you will need to increase protein intake to help maintain muscle and stimulate growth. You will need to include protein throughout your daily meals and add about 20 grams per meal, three times a day.

Target Muscles

Weight training is crucial to combating age-related muscle loss as it is a great way to activate the muscles to grow and maintain strength. According to the Journal of Sports Science & Medicine, seniors in their 60’s and 70’s who start weight training develop larger muscles and those in their 40’s.

Aim for at least 150 minutes of moderate exercise a week in addition to three sessions of weight training to help build muscle and improve strength.

Don’t Skip Carbs

Eating carbohydrates will give you the energy to train and lift weights. Without it, your body will become weak and unable to grow stronger muscles. Consuming more protein won’t necessarily enhance muscle building. However, protein will help to maintain your health. Eat protein-rich foods such as eggs, fish, lean meat, milk, yogurt, tofu, nuts, and protein powder.

Furthermore, it is important to stay patient with your body. If you think you are following all the right steps but still have trouble with muscle loss, be sure to consult your doctor and talk with a dietitian right away.

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