This is why your muscle mass decreases as you age

You’re doing everything to maintain your muscles. You eat healthily and exercise daily, but still, your muscle mass decreases as you get older. This is inevitable as we all age, but why does this happen?

Muscle mass decreases with age:

By the age of 30, you’ve reached your peak, and from then on, your muscle mass starts to decline. However, you may not notice this until around the age of 65. After 65, this process accelerates even more. By age 80, you may have nearly half the muscle mass you had at 30. Additionally, the risk of metabolic diseases increases, and you become less flexible. In your body, muscle cells are broken down and regenerated daily. Eating healthily and exercising stimulates this process.

Reduced sensitivity to proteins:

Proteins are one of the essential building blocks for our muscles. When you engage in physical activity, your body sends a signal to produce muscle proteins. However, as we age, the stimulating effect of proteins on our bodies decreases, and we produce fewer muscle proteins.

How can you slow this down:

It’s not that you can’t do anything about it. It’s crucial to continue exercising to keep your muscles active. Aim for about 2.5 hours of exercise per week, including strength training at least twice weekly to strengthen your bones and muscles. Additionally, it’s important to continue producing muscle proteins, which can only happen if you consume sufficient proteins. For example, protein-rich foods can include fish, meat, meat substitutes, and dairy products.