The Keys to Increasing Your Muscle Mass
Posted: April 27, 2015
Ever wonder why you don’t see any high-level athletes or Olympians in their 50s and 60s? It’s because time works against us all, and the aging process slows and diminishes certain body systems no matter what we do.
As men age, they inevitably lose some muscle mass, regardless of nutrition, exercise, or activity levels. Survey data published in the Journal of the American Geriatric Society showed that 45 percent of male participants age 60 and older had signs of sarcopenia, or loss of muscle mass.
The reality is this phenomenon begins much earlier — for some men as early as age 30.
Although some loss of muscle mass and strength is inevitable as men age, there are ways to offset and reduce how dramatic the effects will be. Committing to a quality strength-training program can help maintain muscle mass, and a conscious effort at improving your diet can reduce your rate of loss as well.
The Academy of Nutrition and Dietetics suggests that older adults may need to consume more than the RDA, or recommended dietary allowance, of protein to maintain and grow their muscles. In addition, seniors commonly become deficient in vitamin D, which plays a role in muscle function, and often must supplement their intake to have optimal levels.
Maintaining appropriate muscle mass throughout the body has several major health benefits. First, lean muscle mass boosts metabolism, which increases energy. The more muscle you have, the more your body’s “engine” must keep running at a high level to feed and maintain it, which keeps the systems alert and functioning at a high level.
Proper muscle building also helps maintain posture and physical functioning, making life and daily tasks easier and keeping the body free from injury. Muscle also burns calories — at two to three times the rate that fat does, so the more muscle you have actually helps you maintain a healthy weight.
One additional consideration for men as they seek to maintain muscle is their testosterone level. The dominant male hormone affects numerous functions in the male body. One of those is muscle growth, and as testosterone levels decline naturally (beginning after age 30), the ability to build and maintain muscle mass becomes compromised.
If you have maintained a healthy diet and solid workout routine, yet still feel like your muscle mass is wasting away, it is time to contact Low T Center. With a simple blood test on your first visit, we can determine if you have low testosterone and formulate a treatment plan tailored to you.
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Disclaimer: This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of Low T Center. You should always seek the advice of a licensed healthcare professional.