Nutritional Strategies for Muscle Loss

July 2, 2011 admin Uncategorized

Just as bone density reaches a peak and then begins to decline with age, muscles begin to lose mass from the early 30s onwards. In 1988 Dr I Rosenberg, from the Human Nutrition Research Centeron Aging at Tufts University, Boston, identified this process as ‘sarcopenia’ which literally means ‘vanishing flesh’and medically refers to the loss of skeletal muscle mass.

It is estimated that skeletal muscle mass decreases between 35 and 40 per cent on average between the ages of 20 and 80 for both men and women. Even though someone may weigh the same at 50 as they did at 30, they are likely to have lost muscle.

This loss is often hidden as the body simply replaces muscle with fat. Muscle loss dramatically increases at menopause. Some researchers believe the increase is as much as six times the normal rate and have linked it with the loss of oestrogen.

The loss of muscle mass has important implications for our bodies as it leads to weakness which makes falls more likely and can make any problems with thinning bones much worse.

What you can do to help

Vitamin E

Tufts University Human Nutrition Research Center on Aging found that vitamin E substantially reduces muscle and free radical damage to muscles after exercise.

Hormones

-         Studies suggest that testosterone supplementation may slow age-related muscle loss in men.

-         Results of studies showed testosterone supplements increased fat-free body mass as well as muscle size and strength.

-         Human Growth Hormone has also been heralded as a potential ‘fountain of youth’.

-         A study published in the New England Journal of Medicine reported significant increases in muscle mass and bone density in men after taking HGH.

-         Subsequent studies, mainly carried out in the US, have shown that HGH supplements restore youthful levels of the hormone in women and can also improve skeletal muscle mass.

-         It is hard not to be impressed by the anti-aging possibilities of HG H but there are side effects, including headaches, water retention and swelling joints.

Supplements

-         Creatine, which is found in meat, poultry and fish, boosts the amount of ATP (adenosine tri-phosphate) which is a high energy phosphate molecule used by muscles for short bursts of power.

-         Researchers have described creatine as acting like car fuel, powering skeletal muscle cells.

-         Clinical studies have shown that creatine increases muscle strength and power in middle-aged men.

-         Carnosine is a natural compound which is made up of amino acids and is found in high concentrations in skeletal muscles. Levels of carnosine fall by 63 per cent in our bodies between the ages of 10 and 70.

-         Anti-aging researchers are very excited by test results which suggest that carnosine supplements may halt the development of sarcopenia- skeletal muscle loss.

-         Carnosine is a powerful free-radical scavenger and it is thought it is this quality which gives its anti-aging effect.

-         The best food sources of carnosine are meat, poultry and fish which are all complete proteins.

Amino acids

-         Amino acid supplements may prompt the body to produce its own HGH without the side-effects or cost of HG H supplements.

-         An initial study in 1981 repeated more recently in 1997, showed that two amino acids, l-arginine and l-lysine, increased HGH levels when taken together.

-         Relatively low doses of 1500mg of each were prescribed and, interestingly, HGH levels only increased when the two were taken together. If taken separately there was no effect.

In addition, for healthy, supple bones and muscles it’s essential to make sure your diet is supplying an adequate amount of good-quality protein.