Maintaining Muscle Strength as You Age

As we age it's normal to experience some reduction in muscle mass, strength and function. Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age and continue at a rate of 3 to 5 percent every ten years.

The loss of muscle is known as sarcopenia, and in older people it can be dangerous because a lack of strength means we’re more likely to have a life-shortening fall. Muscle loss is accelerated if we’re inactive and as muscle mass decreases, fat tends to increase. Our metabolic rate also drops as we age, resulting in our middle-aged spread and weakness. Truth is – the less muscle we have, the less efficient we are at being able to burn fat.

For women, there’s an added factor. One cannot underestimate the effect of the hormonal shift of perimenopause and menopause when we lose the protective effects of oestrogen and testosterone on muscle. Muscle mass and strength loss is accelerated by these hormonal changes, and it occurs at an earlier age than in men, around the time of menopause. Menopause also has an important impact on our bones, since one of the roles of oestrogen is to help maintain bone density.

However, there’s no need to fear if you take action early. No matter your age, you can take steps to maximise your strength. Resistance training is key but so too is eating adequate amounts of protein. Protein is critically important because it's in all our cells, including muscle cells, and our bodies constantly recycle it. There's a steady demand for new supplies, and protein-rich foods provide the amino acids that become the building blocks of the new proteins our bodies need. As we age, the goal is to consume protein from food at a faster rate than our body is breaking it down. When you add in resistance training, this will help maintain muscle mass.

So how much is enough? The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 75 kilograms should consume 60 grams of protein per day. But health professionals say more is optimal. As we age, our protein intake needs to increase.

As part of healthy ageing, we asked our dietetic friends to share some key foods and strategies to help pack more protein into our meals. Here are the recommendations:

Get a good dose of Greek yogurt! About 17g or ¾ cup serving. A great source of protein, you can eat yogurt, add sweet or savoury toppings, or throw it into a smoothie.

Eggs are packed with protein. At 6g of protein for a large egg, hard boiled eggs are a go-to option. If you hard boil a dozen eggs and keep them in the refrigerator, they're ready to grab and go. If you prefer scrambled or poached in the morning or as a mid-morning snack, it’s enough to hold you till lunch! Are eggs bad for you? According to the U.S. Dietary Guidelines, an egg a day won't raise heart disease risk in healthy people, though some adults may need to limit eggs due to cholesterol concerns.

How about tossing tuna into your salad! Fish like tuna and salmon yield approximately 30g per serve while cod contains 40g per serve. Fish is an excellent source of unsaturated fat – a plus for heart health. Go ahead and add fruit and nuts for crunch.

While on the same subject, nuts and seeds are just as good or even better in the protein category. Just sprinkle on salads and rice bowls. Pumpkin seeds, for example, has 8g for a ¼ cup serving; and you can add them as healthy "crunchies" on top of yogurt, oatmeal, salads or bowls. By the way, pumpkin seeds also contain plenty of magnesium which is beneficial for heart health.

We all know that meat is a top protein choice. Few foods provide as much protein per serving as meats. Meat contains 7g grams of protein per serve. Go for lean cuts, such as chicken breast or lean ground turkey. If you’re looking to cut back on animal protein, or if you’re a vegetarian or vegan, there are plenty of plant-based alternatives like lentils, chickpeas, beans, tofu, tempeh, whole grains, nuts and seeds to obtain essential amino acids. These form the foundation for maximising lean muscle and achieving a stronger, fitter physique on a plant-based journey. Lentils and chickpeas are two versatile plant protein sources that are delicious on their own or in curries and soups.

Last but not least, don’t skip on veggies. Veggies may not be key players when it comes to protein but they can add a few grams. Did you know that a cup of broccoli contains about 2.6g of protein? Adding greens and colourful vegetables contain many beneficial vitamins, micronutrients and antioxidant compounds which are good for health.

If you’re serious about building muscle, then nutrition should be a big focus, as what you eat - or don’t eat is just as important as how you exercise. Proteins alone won’t guarantee maximum muscle gain. Studies show that several nutrients such as folic acid and vitamin B12 play a role in muscle growth and performance. You’ll also need an energy source to fuel your body, and the easiest way to do that is by loading up on carbohydrates. Don’t forget to add healthy fats such as monounsaturated fats and omega-3 fatty acids to your diet as these fats contribute to the production of muscle-building hormones.