Updated: Jul 10
As we age, our bodies undergo various changes that can significantly impact our physical health and wellbeing. One of the most concerning changes is muscle loss, also known as sarcopenia.
Sarcopenia occurs when there is a progressive loss of skeletal muscle mass, strength, and function due to aging. This condition affects both men and women and can lead to numerous health problems such as increased frailty, reduced quality of life, and an increased risk of falls and fractures.
While sarcopenia is a natural part of aging, there are ways to slow down its progression, such as strength training and a high protein diet. Strength training is an essential component of maintaining muscle mass and function. It involves lifting weights or using resistance bands to stimulate muscle growth and improve strength.
When combined with a high protein diet, strength training can help to build and maintain lean muscle mass, reduce the risk of injuries, and improve overall physical performance.
Protein is vital for muscle growth and repair, and as we age, our bodies require more protein to maintain muscle mass.
The recommended daily intake of protein to help build and maintain lean muscle is 0.8-1.2 grams per pound of body weight.
This means that a person weighing 70kg would require 120-180 grams of protein per day.
It's essential to consume protein from a variety of sources, including lean meats, fish, eggs, dairy products, and plant-based sources such as legumes, nuts, and seeds.
Another crucial factor to consider is the hormonal changes that occur as we age, such as a decline in testosterone and growth hormone levels. These hormones play a crucial role in muscle growth and repair, and their decline can contribute to the development of sarcopenia.
However, strength training and a high protein diet can help to counteract this decline and maintain muscle mass.
How we can help you
At Emp Performance, we understand the importance of staying physically fit and strong as we age. Our coaching and training programs are designed to help individuals of all ages achieve their fitness goals and maintain their health and wellbeing.
We provide personalized training plans that incorporate strength training, high protein diets, and other lifestyle modifications to ensure that our clients achieve their desired outcomes.
Muscle loss is a common problem associated with aging, but it's not something that we have to accept as inevitable. By incorporating strength training and a high protein diet into our lifestyles, we can slow down the progression of sarcopenia and maintain our physical health and wellbeing. At Emp Performance, we are committed to helping individuals stay fit and healthy as they age, and we invite you to join us on this journey to a healthier, stronger you.
Remember to consult with your healthcare provider before starting any new exercise or nutrition program.
Book your free consult to start with us today