Muscle mass retention is a crucial factor in the health and quality of life of men and women over 40. As we age, the human body begins to lose muscle mass, a process known as sarcopenia. This loss of muscle as we age can lead to a reduction in physical performance, an increased risk of falls and injuries, and an overall decline in quality of life. To counteract this, resistance training and an adapted diet, especially protein intake and supplementation with certain amino acids and nutritional supplements such as NMN, play a central role.
Resistance Training: A Key to Maintaining Muscle Mass
Resistance training, also known as strength training, is an effective way to build and maintain muscle mass. By applying forces against resistance, such as weights, resistance bands, or your own body weight, muscle fibers are stimulated, leading to their adaptation and growth. Studies have shown that regular resistance training can not only slow the loss of muscle mass, but also increase bone density, improve joint health, and reduce the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.
The role of protein intake
Proteins are the building blocks of muscles and play a crucial role in building and maintaining muscle mass. Adequate protein intake is therefore essential, especially for people over 40, as the body becomes less efficient at processing and using proteins as we age. Experts recommend increasing protein intake to 1.2 to 2.0 grams per kilogram of body weight to minimize muscle breakdown and support muscle recovery after exercise. It is important to ensure a balanced intake of essential amino acids, which the body cannot produce itself and which must be obtained from food.
Sarcopenia: Understanding muscle loss with age
Sarcopenia, the age-related loss of muscle mass and function, typically begins after age 40 and accelerates with age. This process is caused by a combination of factors including hormonal changes, reduced physical activity, and suboptimal nutrition. The consequences of sarcopenia range from reduced mobility and independence to increased risk of chronic disease and premature mortality.
Amino acids and their meaning
Amino acids, particularly the branched-chain amino acids (BCAAs) leucine, isoleucine and valine, play a crucial role in muscle protein biosynthesis. Leucine is particularly important because it serves as a key signal to start the muscle building process. Supplementing the diet with BCAAs or leucine-rich proteins may therefore be particularly beneficial for older adults to maintain muscle mass and aid recovery after exercise.
NMN: A promising dietary supplement
NMN (nicotinamide mononucleotide) is a substance that has gained attention in research due to its potential anti-aging properties and its ability to promote energy production in cells. NMN can increase NAD+ levels in the body, a cofactor important for energy conversion and DNA damage repair. Although research on NMN is still in its infancy, early studies suggest that it may improve muscle health and function in older adults.
Conclusion
Maintaining muscle mass is critical to maintaining health, mobility and quality of life for men and women over 40. Through a combination of resistance training, adjusted protein intake, supplementation with specific amino acids and the exploration of new nutritional supplements such asNMN, individuals can actively combat the natural loss of muscle with age. However, it is important that any change in exercise or nutritional regime is made in consultation with a healthcare provider to take individual needs and health conditions into account.