Muscle mass as a natural anti-aging strategy
Articles
Muscle mass includes all skeletal muscles in the body. From age 30, it declines by roughly 3–8% per decade. Aging is a natural process, but its physical and mental effects can be influenced to a large extent. Muscle mass and aging are closely linked: the amount and strength of muscle is one of the best-studied markers of healthy aging. It is not just about appearance, but about independence and vitality throughout life.
What will you learn in this article?
- What is muscle mass and why does it decrease with age?
- Why sufficient muscle mass is the foundation of healthy aging
- Muscles and the brain: how exercise affects cognitive function
- Muscle mass and hormones: what research shows
- Nutrition for muscle growth and maintenance
- Muscle mass and blood sugar
- How to build muscle mass effectively
- Key takeaways
What is muscle mass and why does it decrease with age?
Muscle mass includes all skeletal muscles in the body. Investing in it is an investment in health, vitality and independence in old age. Building muscle makes sense at any age, but its importance grows in later years.
Prevention often focuses on cholesterol and blood sugar. Muscle mass and strength get less attention, although they matter just as much for long-term health.
From the age of 30, muscle mass gradually declines, by about 3–8% per decade. After 60, the loss speeds up.[1] Inactivity, stress, falling hormone levels (testosterone, estrogen and growth hormone) and a low-protein diet accelerate the process. Age-related loss of muscle mass and strength is called sarcopenia.
The European Working Group on Sarcopenia in Older People (EWGSOP2) defines sarcopenia as a muscle disease in which low muscle strength is the primary marker.[2] Low muscle quantity or quality confirms the diagnosis. A doctor diagnoses sarcopenia, for example with a grip strength test and other functional tests.
Why sufficient muscle mass is the foundation of healthy aging
Muscles are not inactive tissue but a metabolically active organ. They power movement, store energy and serve as the main amino acid reserve the body draws on during illness and stress.[5]
Muscle strength is easy to measure with a dynamometer, a hand grip strength meter. The PURE study followed almost 140,000 adults in 17 countries. Every 5 kg lower grip strength was linked to a 16% higher risk of death from any cause.[3]
A 2022 meta-analysis found that people who do resistance training have a 15% lower risk of death from any cause than those who do not.[4] The largest difference (27%) appeared at around 60 minutes of strength training per week.
More muscle mass raises resting energy expenditure, so the body uses more energy even at rest. Muscles are also the main site where insulin directs glucose from the blood.[7] Section 6 covers blood sugar in more detail.
Muscle stays active after training. In a classic study, muscle protein synthesis was still elevated 48 hours after resistance exercise.[6] During this time, muscle fibers are repaired, muscles grow and glycogen stores are refilled.
Research links resistance training with 19% lower cardiovascular mortality.[4] Muscle strength also loads the bones, which is an important signal for bone renewal. We cover bone health in How to Prevent Osteoporosis.
Muscles are also a protective factor in acute and chronic illness. Muscle loss during a hospital stay prolongs recovery, and low muscle mass is linked to poorer survival in serious conditions.[5]
Muscle loss shows up in everyday life. Climbing stairs, carrying shopping or getting up from a chair become harder.
Loss of muscle function also leads to poorer balance, slower reflexes and weaker coordination. This raises the risk of falls, fractures and other injuries. Sarcopenia thus directly limits mobility and independence in later life.
Muscles and the brain: how exercise affects cognitive function
Physical activity stimulates not only the muscles but also the brain. Contracting muscles release myokines, signaling molecules that act on fat tissue, the liver, bones and the brain.[8] Muscle therefore also works as an organ that releases hundreds of substances into the blood.
The effect shows up even after a single workout. A meta-analysis of 79 studies found that one exercise session briefly improves cognitive performance. The effect was small but consistent.[9]
A study at the University of Münster compared vocabulary learning after sprints, after gentle running and after rest. After intense sprints, participants learned 20% faster.[10] It was, however, a small study of 27 adults.
Muscle mass and hormones: what research shows
Muscles and hormones influence each other. Some hormones promote muscle protein synthesis, others promote its breakdown. With age, the levels of many of them change.
Growth hormone and IGF-1
Growth hormone (hGH) is released mainly during sleep and physical exertion. Its level falls with age, along with IGF-1, which is produced in the liver.[11] Growth hormone treatment increases muscle mass but not strength. It is therefore not recommended as an anti-aging therapy.[11]
Testosterone and DHEA
Testosterone is not important only for men. In women, too, it plays a role in muscle building, bone density, energy and mood. Zinc contributes to the maintenance of normal testosterone levels in the blood. DHEA, a precursor of sex hormones made by the adrenal glands, also declines with age. We cover hormonal changes in women in Supplements for Perimenopause and Menopause: What Really Works?
Cortisol
Chronically high cortisol promotes the breakdown of muscle protein, fat storage around the abdomen, poorer recovery and fatigue. Training itself raises cortisol briefly. That is why rest and sleep between strength sessions matter.
Nutrition for muscle growth and maintenance
To grow muscle, the body needs building material, enough energy and micronutrients for recovery. A 2018 review names the combination of resistance training and adequate protein as the main way to slow sarcopenia.[12] Nutrition for older adults is covered in detail in Nutrition and supplementation for seniors: the key to healthy aging.
Protein: how much per day and per meal
Protein is the basic building block of muscle. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.
Recommended amount: The PROT-AGE group recommends 1.0–1.2 g of protein per kilogram of body weight daily for healthy adults over 65. Active older adults need at least 1.2 g/kg, and 1.2–1.5 g/kg during illness.[13] People who do regular resistance training can aim for 1.6 g/kg or more.[14]
Spread across meals: In practice, about 0.4 g/kg in each of four daily meals works well, roughly 25–35 g.[14] A newer study showed the body can use even 100 g of protein at once, just more slowly and over a longer time.[15]
Protein sources: animal (meat, eggs, fish, cottage cheese, fermented dairy) and plant (legumes, tofu, tempeh, quinoa).
When to be careful: people with advanced kidney disease should always discuss protein intake with their doctor.[13]
Leucine, glycine and glutamine
Leucine triggers muscle protein synthesis via the mTOR signaling pathway. It is found mostly in parmesan, beef, chicken, salmon and eggs.
Glycine makes up about a third of the amino acids in collagen, and the body uses it to make creatine. The richest sources are beef collagen, bone broth and beef.
Glutamine is the most abundant amino acid in muscle. Study results on its effect on recovery after training are mixed so far. The richest sources are egg whites, meat, fish and dairy.
Enough energy from food
When energy intake is too low, the body recovers more poorly and starts breaking down muscle protein. It is not about overeating, but about enough protein, complex carbohydrates and fats.
Vitamins and minerals for normal muscle function and bones
Vitamin D: contributes to the maintenance of normal muscle function and normal bones. One option is Vitamin D3 2000 IU.
Magnesium: contributes to normal muscle function and normal protein synthesis.
Zinc: contributes to normal protein synthesis and to the maintenance of normal testosterone levels in the blood. Both minerals are combined in Magnesium, zinc + vitamin B6.
Calcium: contributes to normal muscle function and is needed for the maintenance of normal bones.
Vitamin K2: contributes to the maintenance of normal bones.
Hydration and electrolytes
Skeletal muscle is roughly three-quarters water. Even mild dehydration therefore reduces performance and recovery.
Drink steadily throughout the day, ideally water or sugar-free mineral water.
After training, replace fluids and electrolytes (sodium, potassium, magnesium, chloride). Potassium contributes to normal muscle function.
Creatine, omega-3 and collagen
Creatine: in adults over 55 who do regular resistance training, daily creatine consumption can enhance the effect of training on muscle strength. The beneficial effect is obtained with a daily intake of 3 g of creatine. A meta-analysis of studies with 357 older adults showed greater gains in lean mass and strength than training alone.[16] Read more in Supplementation in sports to support performance and recovery.
Omega-3 fatty acids: in a study of older adults, 4 g of omega-3 daily for 8 weeks increased the muscle response to protein and insulin.[17] This is a research finding, not an authorised health claim. The link to sport is covered in Omega-3 fatty acids for athletes.
Collagen: is a protein, but low in leucine. It therefore cannot replace complete protein sources for muscle. Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.
Muscle mass and blood sugar
Muscles are the body's largest store of glucose. Under the action of insulin, muscles take up an estimated 85% of the glucose cleared from the blood.[7] During muscle work, glucose enters muscle cells even with less insulin.
Glucose the body does not use right away is stored as glycogen in the muscles and liver. When these stores are full, the surplus is converted to fat. Larger, active muscle mass has more room for glucose.
Active muscle mass is associated with:
improved insulin sensitivity,
a smaller rise in blood sugar after meals.
How to build muscle mass effectively
As we age, especially after 50, building muscle becomes harder. That is why enough protein and regular training matter even more in this period. You can train in the gym, with resistance bands or with your own body weight (Pilates, calisthenics, functional training). A combination of strength and endurance training works best.
For building muscle, we recommend:
regular strength training at least twice a week, and for people over 65 three times a week combined with balance exercises,[18]
progressive increase in load,
sufficient training volume and intensity,
enough protein in the diet,
recovery and 7–9 hours of sleep.
According to the meta-analysis, about one hour of resistance training per week brought the largest reduction in mortality risk. Higher volumes did not add further benefit.[4]
Key takeaways
Muscle mass declines from age 30: By roughly 3–8% per decade, and faster after 60. Strength training and protein slow this process.
Muscle strength is a health marker: Every 5 kg lower grip strength is linked to a 16% higher risk of death.
Twice a week is enough to start: People over 65 should train three times a week, including balance exercises. The largest benefit comes from about one hour a week.
Spread protein across meals: Older adults need 1.0–1.2 g/kg daily, active older adults at least 1.2 g/kg, about 25–35 g per meal.
Muscles manage glucose: Under insulin, they take up most of the glucose cleared from the blood, and active muscles improve insulin sensitivity.
Nutrients for normal muscle function: Vitamin D, magnesium, calcium and potassium contribute to normal muscle function. In adults over 55 who train, 3 g of creatine daily can enhance the effect of training on muscle strength.
Sources:
[1] Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care, 2004; 7(4): 405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2
[2] Cruz-Jentoft AJ, Bahat G, Bauer J, Boirie Y, Bruyère O, Cederholm T, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing, 2019; 48(1): 16–31. https://doi.org/10.1093/ageing/afy169
[3] Leong DP, Teo KK, Rangarajan S, Lopez-Jaramillo P, Avezum A, Orlandini A, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Lancet, 2015; 386(9990): 266–273. https://doi.org/10.1016/S0140-6736(14)62000-6
[4] Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med, 2022; 63(2): 277–285. https://doi.org/10.1016/j.amepre.2022.03.020
[5] Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr, 2006; 84(3): 475–482. https://doi.org/10.1093/ajcn/84.3.475
[6] Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol, 1997; 273(1 Pt 1): E99–E107. https://doi.org/10.1152/ajpendo.1997.273.1.E99
[7] DeFronzo RA, Jacot E, Jequier E, Maeder E, Wahren J, Felber JP. The effect of insulin on the disposal of intravenous glucose: results from indirect calorimetry and hepatic and femoral venous catheterization. Diabetes, 1981; 30(12): 1000–1007. https://doi.org/10.2337/diab.30.12.1000
[8] Pedersen BK, Febbraio MA. Muscles, exercise and obesity: skeletal muscle as a secretory organ. Nat Rev Endocrinol, 2012; 8(8): 457–465. https://doi.org/10.1038/nrendo.2012.49
[9] Chang YK, Labban JD, Gapin JI, Etnier JL. The effects of acute exercise on cognitive performance: a meta-analysis. Brain Res, 2012; 1453: 87–101. https://doi.org/10.1016/j.brainres.2012.02.068
[10] Winter B, Breitenstein C, Mooren FC, Voelker K, Fobker M, Lechtermann A, et al. High impact running improves learning. Neurobiol Learn Mem, 2007; 87(4): 597–609. https://doi.org/10.1016/j.nlm.2006.11.003
[11] Bartke A. Growth Hormone and Aging: Updated Review. World J Mens Health, 2019; 37(1): 19–30. https://doi.org/10.5534/wjmh.180018
[12] Strasser B, Volaklis K, Fuchs D, Burtscher M. Role of Dietary Protein and Muscular Fitness on Longevity and Aging. Aging Dis, 2018; 9(1): 119–132. https://doi.org/10.14336/AD.2017.0202
[13] Bauer J, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft AJ, Morley JE, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc, 2013; 14(8): 542–559. https://doi.org/10.1016/j.jamda.2013.05.021
[14] Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr, 2018; 15: 10. https://doi.org/10.1186/s12970-018-0215-1
[15] Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med, 2023; 4(12): 101324. https://doi.org/10.1016/j.xcrm.2023.101324
[16] Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults: a meta-analysis. Med Sci Sports Exerc, 2014; 46(6): 1194–1203. https://doi.org/10.1249/MSS.0000000000000220
[17] Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, et al. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr, 2011; 93(2): 402–412. https://doi.org/10.3945/ajcn.110.005611
[18] Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med, 2020; 54(24): 1451–1462. https://doi.org/10.1136/bjsports-2020-102955
