Muscle loss, also known as muscle atrophy, occurs when muscle fibers degrade and the muscle weakens. This can happen for various reasons, including lack of physical activity, illness and injury.
Some key aspects of muscle loss include:
- Sarcopenia - muscle loss that comes with aging. Typically occurs in people over 60 years old. Difficult to reverse or regain muscle.
- Disuse atrophy - muscle loss due to immobilization from cast, brace, extended bed rest. Can occur very quickly without physical activity.
- Nutrition - poor diet lacking necessary proteins can accelerate muscle loss. Muscles need quality nutrition to rebuild.
Here are 5 tips to prevent or minimize muscle loss:
- Strength training and resistance exercises - weight lifting, squats, pushups, etc. help build and maintain lean muscle mass. These stimulate muscle protein synthesis.
- Meet protein needs - experts recommend 0.5–0.8 grams of protein per pound of body weight for people trying to build/maintain muscle mass.
- Get adequate calories - calorie deficit causes body to break down protein and muscle for fuel.
- Include BCAA supplements - stimulates muscle protein synthesis, reduces breakdown. Can be found in powders or yogurt.
- Prevent or treat illnesses - chronic diseases like diabetes and heart disease are associated with accelerated muscle loss. Manage health conditions.
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The natural aging process unfortunately involves loss of muscle mass known as sarcopenia. However there are many things you can do to slow its progression or minimize the impacts. Consistent strength training, proper protein intake, managing chronic diseases, and even
hormone therapy may help counteract muscle breakdown. Don't just accept slowing down as inevitable in later decades - take proactive steps for your fitness and request testing for
low testosterone, growth hormone deficiency, or other hormonal imbalances from your doctor or clinic like Renew Hormone Clinic! Our goal is helping patients maintain maximal lean muscle mass for better strength, performance and metabolism. Contact us to learn more!