How to retain as much muscle as possible as you age?

If you’re over 40, you might consider how to build muscle to live longer and healthier. Bad news: You can lift weights, meditate and walk and still lose a bunch of muscle after you turn 40. It’s called sarcopenia. Good news: There are things you can do to minimize that muscle loss.

We need muscle for all sorts of reasons, including to move, as well as for bodily resilience and reducing inflammation. Having good muscle mass improves our health span. It allows us to do basic daily activities, like walking, sitting, standing, and climbing stairs.

Our muscle fibers shrink as we age. And, that in turn makes it harder for us to jump and sprint. We are less able to process protein. The same exercise routines deliver fewer benefits.

As we lose muscle, we increase our risk of type 2 diabetes. It becomes more likely we will fall and break bones. We also reduce the speed with which we recover from illness.

For these reasons, we need to work hard to build muscle as we get older. Here are four ways to do so:

Lift weights: Strength training is particularly beneficial at least twice a week and more, if possible. Squats, hinges, pulls and pushes.
Eat more protein: Protein helps us keep muscle and build muscle after exercise. Try to eat at least 25 to 35 grams of protein at each meal twice or three times a day.
Allow your body to recover from strength training: Rest a bit. Sleep at least seven hours a night. You rebuild your muscle while you sleep.
Eat more calories and don’t rely on supplements: Creatine can help with strength if you are also doing strength training. Fish and chicken can provide you the creatine.

In short, don’t assume you must lose muscle as you age. You are in control. It will take work. Physical strength training, a good diet with a bunch of protein, and rest.

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