According to the Royal National Academy of Medicine of Spain, sarcopenia is the loss of muscle mass and strength due to aging or a sedentary lifestyle, which always occurs with age, even in elderly people who engage in intense physical activity. With advanced age, approximately one-third of muscle mass disappears, but an undetermined number of people in developed countries begin to suffer from this condition at a young age without realizing it. Its clinical consequences depend on many factors, including baseline muscle mass and the rate of loss, both of which are directly influenced by the level of physical activity the patient performs.
This phenomenon, although it may seem typical of old age, begins to occur from the third decade of life onwards. The musculoskeletal system begins to suffer a slow but progressive loss of muscle mass and strength, a circumstance that becomes more pronounced from the age of 65–70.
Unfortunately, a large part of the population associates strength training and muscle mass gain with a purely aesthetic and futile purpose. Let's look at several reasons that go beyond that:
- Immune response : Muscle is the main reservoir of glutamine, the key amino acid in the immune response, as immune system cells rely on glutamine for fuel. Therefore, low muscle mass is associated with a higher incidence of infections and poorer wound healing.
- Glucose storage : Muscle is the main storage site for glucose. Glucose must be inside cells, because when it is in excess in the blood, it makes the blood sticky. When this happens, blood vessels stick together, and this situation in narrow blood vessels, such as those in the brain or heart, can lead to strokes or heart attacks.
- Myokine production : Muscle produces a large amount of myokines. These hormones have anti-inflammatory effects and also reach the brain, increasing the production of brain-derived neurotrophic factor (BDNF), which is key for neuronal communication and therefore for our agility. They also promote the release of dopamine.
- Amino acid reserves : Muscle stores energy in the form of proteins (amino acids), which can be very useful in fighting various diseases. One-third of cancer patients die from cachexia rather than tumor growth. Cachexia is a progressive deterioration syndrome that causes the loss of skeletal muscle and fat. Increasing amino acid reserves with greater muscle mass can be key in fighting cancer.
So, what should we do to prevent sarcopenia and increase or maintain our muscle mass? Strength training and a proper diet, with a good protein intake, are key to achieving this.
STRENGTH TRAINING
When people hear "strength training," many immediately think of 100-kilo bodybuilders on stage or strongmen pulling trucks with ropes. This stigma discourages those who engage in it from practices that are very beneficial to their health.
What exactly is strength training? Strength training is simply the use of resistance to achieve muscle contraction, thereby increasing anaerobic endurance, muscle strength, and muscle size. This can be done using machines, free weights, resistance bands, or bodyweight exercises.
The intensity, exercises, and weights in a strength training routine will vary greatly depending on an individual's abilities. The key is to produce enough muscle contraction to trigger the muscle tissue's adaptive response.
Strength training isn't just for young people or those with an athletic background. A 70-year-old can do strength training by performing step-ups onto a half-height box or exercises with relatively light weights.
DIET AND PROTEIN INTAKE
Diet plays a crucial role in maintaining and developing muscle mass. It's necessary to consume between 1.2 and 1.6 grams of protein per kilogram of body weight daily to maintain it, and between 1.6 and 1.8 grams to increase it.
Is supplementation necessary to maintain or increase muscle mass?
The short answer is no. It's perfectly possible to get the necessary amount of protein daily directly from food. However, without proper planning or monitoring of your protein intake, it's easy to develop a deficiency in this macronutrient. Therefore, an organic plant-based protein can be very helpful, providing more than 25 grams of protein per serving quickly and easily. This way, you can ensure that by supplementing your diet with a daily serving of organic plant-based protein, you reach your daily protein intake goal.