Muscle mass is so important for us ladies, especially as we age. We really need to be focusing on building muscle and lifting heavy. I now tend to try to lift heavy (low reps, heavier weights) 3 times per week and I mix it up with some rebounding to keep my lymphatic system flowing and the detox process working. I also run a couple of times per week, as it is an addiction of mine (I will talk more about additions in another post soon).
Sarcopenia, is the loss of muscle, muscle strength and the loss of the co-ordination of muscle movements, all of which are vital for daily activities. From the age of thirty we lose our muscle mass by approximately 3-8% per decade, with a notable acceleration from the age of fifty, so as such sarcopenia is a natural process of ageing and in line with many age-related concerns, sarcopenia arises because the body’s ability to produce muscle cells is far slower than their breakdown.
Aside from the ageing process, causes of sarcopenia include chronic inflammation and a lack of exercise, but studies have also found a strong link with a lack of vitamins, notably vitamins B12, C and D. Sarcopenia is not a reversible condition and although current research is focusing on hormonal supplementation to increase muscle mass, these are not yet approved for the treatment of sarcopenia, yet quite separately other studies have shown that protein can help to manage the symptoms of sarcopenia, so the recommendation here is to increase our protein intake.
The Department of Health advises that all adults, regardless of age, require approximately 50 grams of protein each day, although if you are over fifty, I recommend a higher intake based upon evidenced studies. We are looking at an approximate intake of 75-90 grams a day depending on your weight, with levels of that protein intake spread through the day.
I understand this is not always achievable, which is why I recommend you supplement with a good, clean protein powder. Both whey protein (a mixture of proteins isolated from the watery part of milk which separates during cheese production) and pea protein powder (which is a supplement made by extracting protein from yellow peas). Generally a 25 gram serving will provide between 18 & 30 grams of protein, depending on the brand. I tend to use both, and switch between both and use Pink Sun Organic Whey Powder, Form Performance Protein Powder.
Below are some benefits of increased muscle mass:
Blood sugar: Muscle mass helps clear blood sugar and reduce the amount of insulin needed to maintain healthy blood sugar levels. This is especially important during menopause, when insulin resistance can lead to weight gain.
Bone density: Strength training can help promote bone density and reduce the risk of osteoporosis.
Joint health: Strength training can help keep joints flexible and reduce the risk of injury.
Hormone balance: Strength training can help control levels of stress hormones, which can rise during menopause.
Heart disease risk: Strength training can help lower the risk of heart disease by reducing body fat percentage and increasing muscle mass.
Balance: Stronger core muscles can improve balance and reduce the chance of falls.
Metabolism: Muscle burns more calories than fat, so strength training can help increase metabolism and burn more calories.
Mood: Strength training can help improve mood, lessening depression and anxiety and improving sleep.
If you can increase your protein intake and weight bearing exercise you will be undoubtedly be doing yourself a big favour. Throw in a daily creatine supplement and you really will be optimising your muscle growth.
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