Although a small amount of natural muscle loss will inevitably occur with age, it can be slowed and sometimes even reversed. With regular exercise and a high-protein diet of 25 to 40 grams per meal, you can help your muscles maintain their mass.
Clinical trials have consistently shown all adults – even very frail people over the age of 75 – can make significant gains in muscle mass and strength by doing progressive resistance training at least twice a week. The improvements can be seen in as little as eight weeks.
Seniors should aim for around 20-30 grams of high-quality protein per meal to maintain muscle mass and support healthy aging. Spreading protein evenly throughout the day is crucial for optimal absorption and muscle repair, especially as muscle protein synthesis slows with age.
The best way to gain back lost muscle is by gradually increasing the intensity of your workouts. Start with lighter weights and higher reps, then progress to heavier weights and lower reps. Make sure you're eating enough protein and getting plenty of rest between workouts.
The good news is that strength training can help you maintain and rebuild muscle at any age. Research shows that older adults see even greater improvements in their muscle strength versus younger adults. "So it's never too late to start,” says Pamela Webert, MS, ACSM-CEP, an exercise physiologist at Henry Ford Health.
Disuse (physiologic) atrophy is usually reversible, but it won't happen overnight. You can recover from muscle atrophy by exercising regularly and eating a healthy diet. You may start seeing improvement after a few months, but it may take much longer for you to fully recover your strength.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
"In one small study, older adults participated in a 10-week exercise program of either walking or walking plus resistance training," explains Fredericson. "Both groups showed improved muscle mass in thigh muscles. However, participants who also did resistance training showed greater improvement."
Increase the intensity of your workouts instead of working out for long periods of time. Make sure you're getting enough calories and protein in your diet for muscle growth. Get plenty of sleep and give your muscles time for recovery. Try supplements for more strength, energy, and power, like creatine and HMB.
18-40 year old men can gain muscle at full speed. Muscle growth may not begin to slow until at least 60. Strength gains don't seem to slow until about 70. Building impressive amounts of muscle is still realistic at 85.
Resistance training for muscle gain
Resistance training promotes muscle growth. Examples of resistance training include the use of free weights, weight machines, your own body weight or resistance bands. Suggestions include: Train just two or three times per week to give your muscles time to recover.
Healthy diet: When paired with regular exercise, eating a healthy diet can also help reverse the effects of sarcopenia. It's especially important to increase your protein intake through food or supplements.
It may be hard to stay motivated when it comes to preventing or reversing muscle atrophy. Mild or moderate activities, such as walking a few steps with assistance or even bathing, may seem exhausting, but these activities are an important part of regaining strength and rebuilding muscle.
Corticosteroids. Corticosteroids, such as prednisone, are powerful anti-inflammatory medications often prescribed for people with Duchenne muscular dystrophy or Becker muscular dystrophy. These medications can help to delay muscle degeneration and retain strength. Corticosteroids can also prolong the ability to walk.
Micronutrients for Muscle Recovery
Vitamin D: Supports muscle function and calcium absorption. You can get Vitamin D from sunlight, fatty fish, egg yolks, and fortified foods. Vitamin C: Helps reduce oxidative stress and inflammation. Vitamin C can be found in citrus fruits, strawberries, bell peppers, and broccoli.
Of the three, research suggests that whey protein is particularly effective for building muscle in older adults, more so than either plant-based proteins or casein.
Peanut butter is a great source of protein. Having it on toast is a great, easy and convenient way for the elderly to incorporate it into their diet. The protein is great for building and repairing muscles and it can help you feel fuller for longer.
The human body is made up of fat tissue, lean tissue (muscles and organs), bones, and water. After age 30, people tend to lose lean tissue. Your muscles, liver, kidney, and other organs may lose some of their cells. This process of muscle loss is called atrophy.