Sarcopenia is the age-related loss of muscle mass and strength, and it affects approximately 10% of adults over 60 years old, but its prevalence can rise to 50% among those over 80, making it a central issue for elderly people. What’s surprising is that muscle mass decline begins even earlier than that, after the age of 30, with about 3-8% loss per decade, and this rate accelerates after the age of 60. This gradual decline affects physical capabilities and can lead to a higher risk of falls, fractures, physical disability, and even increased mortality.
Although muscle loss is a natural part of ageing, it can be influenced by factors like hormonal changes, a decrease in physical activity, poor nutrition, and inflammation. That’s why turning into physical exercise can be a real life-saviour. In particular, resistance training (also known as strength training or weightlifting) can help in combating sarcopenia.
Sarcopenia at a Cellular Level
On a cellular level, sarcopenia involves the shrinking and loss of muscle fibres, especially the fast-twitch fibres that are important for quick, high-intensity movements. Along with muscle fibre loss, there's often an increase in fat and connective tissue within the muscles, which also reduces muscle strength and function.
Several factors contribute to sarcopenia: Hormonal changes, like lower levels of growth hormone, testosterone, and insulin-like growth factor-1 (IGF-1), reduce muscle protein synthesis. Chronic inflammation, often seen with ageing, also plays a role by promoting muscle breakdown through inflammatory chemicals like TNF-alpha and IL-6. Plus, issues like mitochondrial dysfunction, oxidative stress, and impaired muscle repair further worsen muscle loss and strength. For these reasons, combating sarcopenia requires a well-rounded approach that includes both resistance training and good nutrition.
The Impact of Sarcopenia
The consequences of sarcopenia are quite important:
- Decreased Strength: Weaker muscles make everyday tasks more difficult, reducing independence.
- Increased Risk of Falls: Weaker muscles and reduced balance increase the likelihood of falls, which can lead to fractures and other serious injuries.
- Reduced Metabolism: Muscle tissue is metabolically active, so losing muscle mass can slow down metabolism and contribute to weight gain.
- Lowered Quality of Life: Decreased mobility and strength can limit social interactions and overall enjoyment of life.
Resistance Training
Resistance training involves exercises that cause muscles to contract against external resistance, which can come from weights, resistance bands, or body weight. Research has shown that resistance training is highly effective in combating sarcopenia.
Resistance training stimulates muscle growth by causing microscopic damage to muscle fibres. This damage triggers the body’s repair process, leading to the formation of new muscle protein strands. Over time, this creates some great benefits for our bodies, like:
- Increased Muscle Mass: Resistance training helps to build and maintain muscle mass, counteracting the effects of sarcopenia.
- Improved Strength: Regular resistance exercises enhance muscle strength, making daily activities easier and safer.
- Enhanced Bone Density: Weight-bearing exercises strengthen bones, reducing the risk of osteoporosis and fractures.
- Better Balance and Coordination: Stronger muscles improve balance and coordination, reducing the risk of falls.
- Boosted Metabolism: Increased muscle mass boosts metabolism, helping to manage weight and improve overall health.
The Role of Nutrition in Muscle Recovery and Growth
While resistance training is essential for combating sarcopenia, proper nutrition is also critical in supporting muscle recovery and growth, and the two key nutritional components are protein and amino acids.
Protein
Protein is crucial for muscle repair and growth, because during resistance training, muscle fibres undergo damage, and protein helps to rebuild these fibres, making them stronger. Older adults often require more protein than younger individuals to support muscle health.
- Animal-Based Proteins: Lean meats, poultry, fish, eggs, and dairy products are excellent sources of high-quality protein.
- Plant-Based Proteins: Beans, lentils, tofu, tempeh, nuts, and seeds provide valuable protein, especially for those following a vegetarian or vegan diet.
Amino Acids
Amino acids are the building blocks of protein. Essential amino acids, which the body cannot produce on its own, must be obtained through diet or supplements. In particular, branched-chain amino acids (BCAAs) – leucine, isoleucine, and valine – are particularly important for muscle protein synthesis.
Benefits of Amino Acids
- Enhanced Muscle Repair: Amino acids accelerate muscle recovery after resistance training.
- Improved Muscle Growth: BCAAs, especially leucine, play an important role in stimulating muscle protein synthesis.
- Reduced Muscle Soreness: Amino acids can help reduce muscle soreness and fatigue, making it easier to stay consistent with a training program.
Combining Resistance Training with Nutrition
Sarcopenia is a complicated issue, so it should be treated with a well-rounded approach that combines resistance training, proper nutrition, and supplements.
- Prioritise Protein Intake: Ensure each meal contains a good source of protein to support muscle repair and growth.
- Consider Supplements: NMN has been shown to support muscle regeneration and repair by promoting the activity of muscle stem cells (satellite cells). These cells play a vital role in repairing damaged muscle tissue and maintaining muscle health, which help prevent sarcopenia.
- Stay Hydrated: Proper hydration is crucial for muscle function and recovery.
- Balance Macronutrients: While protein is essential, don’t neglect carbohydrates and healthy fats, as they provide energy and support overall health.
Sarcopenia is a common challenge as we age, but it doesn’t have to be inevitable. Combining resistance training, proper nutrition, and NMN supplementation offers a powerful solution to combat muscle loss, maintain strength, enhance mobility, and support overall health.
