Do you remember how strong and invincible you felt as a teenager and young adult? Running was effortless. Carrying a few bags of groceries at once was easy. How about moving a mattress or going up several flights of stairs? Have these activities become more of a challenge, or do you leave more arduous things for someone younger and stronger? The beginning of a new year is a good time to commit yourself to working on building your muscle strength. Are you up for the challenge?
Your muscle strength and mass peak in your 20’s. By the age of 30, muscle mass and strength start to gradually decline as muscle fibers become thinner, smaller, and fewer in number. By 60 years and older, the loss of muscle accelerates especially with a sedentary lifestyle.
You might find yourself walking more slowly and not as far. Climbing stairs becomes harder. Little things in life, such as getting up from a chair takes more effort and time. It may be harder to open a jar or carry your groceries or laundry basket. Balance, posture, and being able to perform activities of daily life require strong muscles.
Two common factors that lead to declining muscle mass and strength are inactivity and age. Other factors that contribute to loss of muscle mass include hormone changes such loss of estrogen, testosterone, and growth hormone, insulin resistance, malnutrition, especially from low protein intake, difficulty with digestion and absorption, illness, being overweight, excessive stress and cellular inflammation, etc. You can build muscle at any age, but it takes some effort and key nutrients.
Exercise
Physical activity and exercise are the most important elements for building and maintaining muscle mass. Both resistance training and aerobic exercise increase muscle mass and improve your physical function. Resistance or strength training, however, is considered the single most effective way to increase skeletal muscle mass, strength, and improve physical function.
When muscles become unfit, fat cells infiltrate muscle tissue contributing to diminished insulin sensitivity and decreased metabolic fitness in addition to muscle cells shrinking. Building healthy muscle with exercise improves insulin sensitivity, burns fat and glucose, decongests fatty build up in the liver, and supports innumerable other metabolic activities.
Protein
Dietary protein is the most important nutrient for supporting muscle mass. However, you cannot just have high protein intake and expect to build muscle. Dietary protein must be combined with physical activity to build muscles.
Protein Needs
The RDA of protein for adults of all ages is 0.8 g/kg body weight/day. However, more protein is needed in adults 65 and older to counteract changes that occur with blood flow, digestion and free radical stress that interfere with building muscle.
Consensus studies recommend 1.0 – 1.2 g protein/kg of ideal body weight/day or even higher up to 1.6 – 1.8 g/kg per day for older adults. For a 150-pound adult, this equates to about 70-80 grams or 105-120 grams of protein per day. Individuals who are recovering from illness or trauma, are pregnant or breast feeding, have compromised gastrointestinal health, or are athletes may also need higher amounts.
A high protein diet has not been found to impair kidney function in healthy adults, however individuals who have severe kidney failure should consult with their medical practitioner for more information.
Protein Mealtime Matters
Research furthermore shows that a high protein breakfast and lunch of 30-40 grams per meal achieved the greatest response in building muscles than eating high protein at dinner only. In addition, higher protein intake earlier in the day was associated with a healthier body composition.
Plant vs. Animal Protein
Plant proteins have considerably lower bioavailability and absorption rates. They are incomplete proteins and must be properly combined to provide all the essential amino acids.
Animal proteins (beef, pork, poultry, dairy, eggs, fish, and game meats) are complete proteins and have superior absorption over plant-proteins. Animal proteins build muscle mass and repair tissues more quickly due to the ratios and types of amino acids, such as leucine, a branch chain amino acid.
Whey Protein
Whey protein, which is derived from dairy, has been shown to provide superior digestibility, absorbability and stimulation of muscle growth compared to collagen peptides or other animal and plant proteins. Studies show that older adults who consume whey protein had much greater response to muscle building.
Whey protein is rich in leucine. This branch chain amino acid is required for the growth and repair of muscles, as well as skin and bone health. For older adults who want to maintain and build muscle mass, strive to consume 3-5 grams of leucine per day.
The foods highest in leucine include whey protein, dairy, chicken, beef, pork, fish, and lesser amounts in tofu, beans, seeds, and eggs. Taking leucine-rich whey protein immediately before or 2-3 hours after exercise enhances muscle building properties.
Omega-3 Fish Oil
Omega-3 fish oil DHA and EPA also support muscle health. These essential fatty acids are required for building new muscle for all ages. Omega-3 fish oils are also used for tissue repair, muscle cell membranes, cell signaling, cytokine and prostaglandin management, as well as insulin sensitivity within muscle cells.
Vitamin D
Vitamin D also plays an overall role in muscle strength. While the exact mechanisms are still unclear, studies suggest that vitamin D is involved with protein synthesis, mitochondrial metabolism, and energy production affecting muscle mass and function.
More than one billion people worldwide are estimated to be either insufficient or deficient in vitamin D. You can lack adequate vitamin D even if you spend time outdoors, live in a sunny, warm climate, or supplement. Get a blood test at least once a year to measure your vitamin D levels. Test; don’t guess.
Healthy Gut Microbiome: Pre-, Pro, and Post Biotics
Recent research has shed light on muscle health in several ways. A sedentary lifestyle shrinks the gut microbiome and can also result in disturbances of the gut flora. Intestinal dysbiosis leading to increased intestinal permeability can also occur, allowing metabolic toxins and inflammatory compounds to cross the gut barrier into the bloodstream. These compounds create stress in muscles and other tissues, causing muscles to break down.
Studies show supporting healthy gut flora with pre-, pro-, and postbiotics helps maintain a healthy gut barrier and microbiome, supporting amino acid absorption required to build muscle and protect muscles against stress. Due to their metabolism of protein in the digestive tract, postbiotics like butyrate promote muscle growth and energy.
Results of a double-blind, randomized, controlled trial in older adults who consumed prebiotics showed improvement in protein levels which aided walking speed and grip strength and supported healthy body composition.
Supplements for Muscle Health
Here are some great supplemental resources to build and support muscle health.
Whey Protein
Delicious Wellness Resources whey protein options include Daily Protein Unflavored, Daily Protein Plus Vanilla, and Daily Protein Plus Chocolate.
Daily Protein/Daily Protein Plus formulas are sourced from truly grass-fed cows that eat at least 95% grass and are pastured on lush small family farms for 300+ days per year! The cows are not fed any animal by-products or synthetic growth hormones.
The whey protein is certified GMO-free, rBST-free, rBGH-free, BSE-free, antibiotic-free and has no sugar. We utilize a revolutionary crossflow filtration process that leaves the protein undamaged, retains amino acids, and removes cholesterol, lactose, and casein.
The Daily Protein Plus formulas have a small amount of fiber to help satiety and support the gut microbiome for pre- and post-biotic support.
Omega-3 Fish Oils
Superior quality omega-3 options include Daily DHA, Leptinal, and DHA Kids which are molecularly distilled, mercury-free fish oils high in the DHA omega oil. Our omega-3 supplements provide fish oil in the natural triglyceride form, a highly absorbable, no-burp fish oil that does not oxidize in the capsule
Vitamin D Options
We offer Vitamin D 1000 IU and 2500 IU per capsule as well as Vitamin D3 + K2 as 5,000 IU Vegan D3 and 100 mcg K2. Vitamin K2 also protects muscle tissue and supports mitochondria energy production.
Pre-, Pro, and Postbiotics
Super Dophilus is a shelf stable, next generation spore-based probiotic with Lactobacillus, Bifidus, and FOS. Tributyrin Plus provides pre- and postbiotic support that is critical for intestinal lining integrity and numerous other invaluable benefits for whole body support.
Fiber Helper, Immune Plus, and Super Immune Booster contain arabinogalactan, a prebiotic fiber that is also great for lymphatic circulation and other benefits.
Keeping your muscles healthy and strong at any age is vital, but it is especially important with each passing decade. Strong muscles keep you going! Challenge yourself to participate in an exercise class or have a workout buddy to keep you motivated. The work pays off!
Additional Resources
Protein Is Essential for Health: Are You Getting Enough?
Whey Protein and Glycomacropeptides
Menstrual Cycle Wellness: Key Minerals and Protein
Navigating a Plant-Based Diet: What You Need to Know for Optimal Health
Plant-Based Diets Lack Taurine
How Whey Protein Boosts Metabolism and Weight Loss
Revitalize Your Gut: How Prebiotics, Probiotics & Postbiotics Work Together
