As someone who has been weight training for years, I know how hard it can be to maintain muscle mass. But what happens when you stop working out? How long does it take to lose muscle? In this article, I’ll explain what sarcopenia is, how it works, and give you some natural treatments to help prevent muscle loss.
What is Sarcopenia?
Sarcopenia is the loss of muscle mass and strength that occurs as we age. It’s a natural part of the aging process, but it can also be caused by a lack of physical activity. When we stop working out, our muscles begin to atrophy, or shrink, and we lose strength.
Use it or Lose it?
One of the reasons for the development of muscle weakness in the elderly is decreased physical activity. Due to living a sedentary life in older age, inactivity can lead to a loss of functional health due to deficits in strength, endurance, and flexibility. “Use it or lose it” has been shown to be a key rule for maintaining physical independence in the elderly.
The turnover of muscle protein provides a mechanism by which resistance training can change the contractile protein renewal in accordance with the needs of the contractile machinery of skeletal muscle.
The regeneration of skeletal muscle from the damage caused by exercise is faster in muscles with higher oxidative capacity. Using both resistance and endurance exercise in the elderly makes it possible to modify the age-associated decline in muscle function.
The age-related loss of muscle function is known as sarcopenia, which reduces strength and exercise capacity, both of which are needed to perform activities of daily living. Resistance exercise training can help to improve muscle strength, increase muscle power, and improve muscle function in the elderly. Optimal power reflects how quickly you can exert force to produce the desired movement.
It is often said, “If you don’t use it, you lose it,” and this is true for muscle as well. With our bodies being so complex, it is important to have an understanding of what occurs when getting in shape and when we start down the deconditioning path.
If your muscles are not used, they’ll get the message that they are “not needed,” and they will begin to atrophy. Exercise routines need to be progressive and challenging, but also allow for proper recovery. Assessments need to be given to ensure proper body mechanics during the exercises.
Maintaining physical activity with aging is important since it can protect against muscle atrophy through promotion of muscle hypertrophy/strength/fatigue resistance. Lifelong exercise has been suggested to minimize muscle loss and prevent the age-related loss of muscle. Using both resistance and endurance exercise in the elderly makes it possible to modify the age-associated decline in muscle function.
How Sarcopenia Works
Sarcopenia occurs when the body’s ability to build and maintain muscle mass declines. This can be caused by a number of factors, including:
- Aging
- Lack of physical activity
- Poor nutrition
- Hormonal imbalances
- Chronic diseases
When we stop working out, our muscles begin to atrophy because they are no longer being used. This process can start as early as 72 hours after we stop exercising. Over time, our muscles will continue to shrink and weaken, making it harder to perform everyday tasks.
Top 10 Natural Treatments for Sarcopenia
- Exercise – Resistance training is the most effective way to prevent muscle loss. Aim for at least 30 minutes of strength training exercises, two to three times per week.
- Protein – Eating a diet rich in protein can help to build and maintain muscle mass. Aim for at least 1 gram of protein per pound of body weight per day.
- Vitamin D – Vitamin D is essential for muscle function and can help to prevent muscle loss. Get at least 15 minutes of sunlight per day or take a vitamin D supplement.
- Omega-3 Fatty Acids – Omega-3 fatty acids can help to reduce inflammation and improve muscle function. Eat fatty fish like salmon or take an omega-3 supplement.
- Creatine – Creatine is a natural supplement that can help to improve muscle strength and size. Take 5 grams per day.
- Glutamine – Glutamine is an amino acid that can help to prevent muscle breakdown. Take 5 grams per day.
- HMB – HMB is a natural compound that can help to prevent muscle breakdown and improve muscle function. Take 3 grams per day.
- Beta-Alanine – Beta-alanine is an amino acid that can help to improve muscle endurance. Take 2-5 grams per day.
- Sleep – Getting enough sleep is essential for muscle recovery and growth. Aim for at least 7-8 hours of sleep per night.
- Stress Reduction – Chronic stress can lead to muscle loss. Practice stress-reducing activities like meditation or yoga.
How Does a Meal Look Like For Muscle Retention?
Based on the information from the search results, a 150-pound person should aim to consume at least 1 gram of protein per pound of body weight per day, which is equivalent to 150 grams of protein per day. Here is an example of what a person’s meal might look like if they were to consume 150 grams of protein per day:
Breakfast:
- 3 scrambled eggs (18g protein)
- 2 slices of whole wheat toast (7g protein)
- 1 cup of Greek yogurt (23g protein)
Snack:
- 1 ounce of almonds (6g protein)
- 1 apple
Lunch:
- Grilled chicken breast (30g protein)
- 1 cup of brown rice (5g protein)
- 1 cup of steamed broccoli (3g protein)
Snack:
- 1 protein shake (25g protein)
Dinner:
- Grilled salmon (30g protein)
- 1 sweet potato (4g protein)
- 1 cup of roasted asparagus (3g protein)
- Your Favorite ProBiotic (ideas here)
Total protein intake: 146g protein
This meal plan includes a variety of protein sources, such as eggs, Greek yogurt, chicken, almonds, salmon, and a protein shake. It also includes a variety of other nutrient-dense foods, such as whole wheat toast, brown rice, sweet potato, and vegetables. It is important to note that individual protein needs may vary based on factors such as age, gender, and activity level.
Here’s a Meal Plan for Anti-Inflammation (gluten and dairy free, low sugar)
Here is an example of a meal plan that is aimed at anti-inflammation for people who are sensitive to dairy, gluten, and high sugar, while still meeting the criteria of consuming at least 1 gram of protein per pound of body weight per day based on a 150-pound person:
Breakfast:
- 2 scrambled eggs (12g protein)
- 1 slice of gluten-free toast with avocado (3g protein)
- 1 cup of mixed berries (1g protein)
Snack:
- 1 ounce of walnuts (4g protein)
- 1 pear
Lunch:
- Grilled chicken breast (30g protein)
- Quinoa salad with mixed vegetables (5g protein)
- Olive oil and balsamic vinegar dressing
- Your Favorite ProBiotic (ideas here)
Snack:
- 1 protein bar made with plant-based protein (15g protein)
Dinner:
- Grilled salmon (30g protein)
- Roasted sweet potato with turmeric and cinnamon (3g protein)
- Steamed broccoli with garlic (3g protein)
Total protein intake: 96g protein
This meal plan includes a variety of anti-inflammatory foods, such as berries, walnuts, salmon, turmeric, and garlic. It is also free of dairy, gluten, and high sugar foods. The protein sources include eggs, chicken, plant-based protein bar, and salmon. It is important to note that individual protein needs may vary based on factors such as age, gender, and activity level.
Wrapping It Up
In conclusion, muscle loss is a natural part of the aging process, but it can also be caused by a lack of physical activity. Sarcopenia occurs when the body’s ability to build and maintain muscle mass declines. To prevent muscle loss, it’s important to exercise regularly, eat a diet rich in protein, and take natural supplements like creatine, glutamine, and HMB. By following these natural treatments, you can maintain your muscle mass and strength as you age.
