Our hair. Our eyesight. Now, our muscles? 

You can’t help but notice that with each birthday, it becomes a little harder to maintain your muscle mass. Fat or thin, muscle-bound or dad-bod, as we age, we tend to lose muscle – even if we’ve been sticking to a workout schedule for years. If we haven’t… well, things can get really shaky. 

Age-related muscle loss, also known to health professionals as sarcopenia, actually begins around age 30 and really accelerates once we turn 60. There are several reasons for this: 

• Hormonal Changes: Both men and women experience a loss of testosterone (in different degrees), which is critical for muscle protein synthesis. After menopause, women also lose estrogen, which can contribute to muscle loss and increased fat accumulation. Other muscle-boosting hormones decline as we age, including growth hormone, insulin-like growth factor 1 (IGF-1), and DHEA. Add increased cortisol levels, typically from stress or illness, and you have an almost guaranteed recipe for flab. 

• Changes in Metabolism: Our metabolism slows as we age, making it harder to maintain muscle mass. The body becomes less efficient at converting nutrients into energy and muscle tissue. Additionally, our ability to synthesize protein declines with age, making it harder to build and maintain muscle. 

• Chronic Conditions and Medications: As we age, we are more likely to develop conditions such as arthritis, diabetes, and heart disease, and to take medications for these conditions. These medications can also contribute to muscle loss. 

• Lifestyle Changes: With age, we tend to eat less protein and engage in less exercise, making age-related muscle loss exponentially worse than it needs to be. 

Nutrition for Muscle Maintenance 

Protein and omega-3 fatty acids are essential to building and maintaining muscle. Protein provides the essential amino acids necessary for muscle protein synthesis (MPS), the process by which the body builds and repairs muscle tissue. Protein-rich foods also contain essential amino acids, particularly leucine, which plays a pivotal role in initiating MPS.  

Foods rich in omega-3s provide the same benefits as protein, plus strong anti-inflammatory properties. Chronic inflammation can contribute to muscle degradation and impair muscle repair. By reducing inflammation, omega-3s help us maintain more robust muscles. Omega-3 fatty acids can also improve the quality of muscle by promoting the growth of muscle fibers and reducing fat infiltration within the muscle. This leads to better muscle function and strength. And of course, the body needs muscle in order to build and maintain muscle. 

How Does This Translate into Our Daily Diet? 

First, we need to make sure we are eating enough protein on any given day. Aim for 0.54 to 0.72 grams of protein per pound of body weight daily, especially if you’re active.  

The key is to eat high-quality, lean protein. Here are some ideas: 

Protein-Rich Foods: 

• Lean Meats: Chicken breast, turkey, and lean cuts of beef or pork. 

• Fish and Seafood: Salmon, mackerel, shrimp, and tuna. 

• Eggs: Boiled, scrambled, or in an omelet. 

• Dairy: Greek yogurt, cottage cheese, milk, and cheese. 

• Plant-Based Proteins: Tofu, tempeh, lentils, chickpeas, and nuts. 

• Protein Supplements: Whey, pea, soy, and hemp protein powders or shakes. 

Sources of Omega 3 Fatty Acids 

Animal Sources 

• Fatty Fish: These fish are the richest sources of EPA and DHA, the two most beneficial types of omega-3 fatty acids. Common fatty fishes are salmon, mackerel, sardines, herring, trout, anchovies, and tuna. 

• Other Seafood: Some shellfish, like oysters and shrimp, also contain omega-3s. 

Plant Sources 

• Flaxseeds: Ground flaxseeds or flaxseed oil are excellent sources of ALA (alpha-linolenic acid), a type of omega-3 fatty acid. 

• Chia Seeds and Hemp Seeds: High in ALA and can be easily added to various dishes. 

• Walnuts: Provide a good amount of ALA. 

• Algal Oil: Derived from algae, algal oil is a vegan source of DHA and EPA, often used in supplements. 

• Canola Oil: Contains a moderate amount of ALA. 

• Edamame and Soy Products: Soybeans and products like tofu and tempeh contain ALA. 

Enriched Foods 

1. Omega-3 Enriched Eggs: Eggs from chickens fed an omega-3 rich diet. 

1. Fortified Foods: Some dairy products, juices, and plant-based milk are fortified with omega-3s.

Omega-3-Rich Meal Ideas for Muscle Health 

• Omega-3 Boosted Breakfast: Start your day with a nutrient-packed breakfast like overnight oats topped with chia seeds, walnuts, and fresh berries. Pair it with a side of Greek yogurt for an extra protein boost. 

• Salmon Salad: For lunch, enjoy a colorful salad with grilled salmon, mixed greens, avocado, cherry tomatoes, and a drizzle of olive oil and lemon juice. This meal provides omega-3s, protein, and healthy fats. 

• Omega-3 Snack: Have a mid-afternoon snack of carrot sticks with hummus or a handful of almonds and dried apricots. These snacks offer a combination of protein, fiber, and essential nutrients. 

• Omega-3 Dinner Delight: Cook a delicious dinner featuring baked trout or cod fillets with quinoa pilaf and roasted vegetables. Add a side of steamed broccoli drizzled with tahini for an extra omega-3 boost.

Exercise Strategies for Muscle Strength and Growth 

Warm-Up Properly: Before starting your workout, spend 5-10 minutes doing dynamic warm-up exercises like leg swings, arm circles, and bodyweight squats. This prepares your muscles and joints for the upcoming activity and reduces the risk of injuries. 

Employ Progressive Overload: Gradually increase the intensity of your workouts by adding more weight, reps, or sets over time. This progressive overload principle challenges your muscles and promotes continuous adaptation and improvement. 

Include Resistance Training: Incorporate resistance training using free weights, resistance bands, or machines to build muscle strength and endurance. Aim for 2-3 strength training sessions per week, focusing on different muscle groups each session. 

Muscle Boosting Habits 

Now that we understand the best practices for preserving and enhancing muscle mass as we age, the challenge lies in integrating them into our lives while ensuring long-term commitment to our goals. The key is to create tiny muscle-boosting habits you can insert into your day… every day. Consider these: 

• Insert Movement into Your Day: Incorporate movement into your daily life by taking short walks, using stairs instead of elevators, or doing light chores around the house. These activities help keep your muscles engaged and prevent sedentary habits. 

• Find Ways to Increase Your Protein Intake: Aim to include a source of lean protein in each meal and snack. Options like Greek yogurt, cottage cheese, nuts, seeds, and legumes are convenient and nutritious choices that support muscle maintenance. 

• Hydrate Adequately: Start by adding one glass of water to your day, maybe when you first wake up, or before a meal. Once that becomes a habit, add another. Proper hydration is essential for muscle function and recovery, especially during and after workouts. 

• Prioritize Sleep Quality: Aim for 7-8 hours of restful sleep each night. To get there, make your bedtime 15 minutes earlier for two weeks. Then subtract another fifteen minutes for the next two weeks. Continue until you hit your sleep goal. Quality sleep is crucial for muscle repair, hormone regulation, and overall physical well-being.