Top Line:

Maintaining muscle quality as we age transcends mere strength; it is pivotal for a healthier, more autonomous lifestyle. 

Why does this matter? 

As we journey through life, our muscles naturally diminish in strength and mass, a phenomenon known as sarcopenia. This process, initiating as early as our 30s and accelerating post-50s, impacts more than just physical prowess. It influences balance, metabolic health, and overall quality of life, underscoring the importance of muscle maintenance for mobility independence and minimizing fall and fracture risks prevalent in older adults (Rosenberg, 1997).

Key Takeaways

• Prevent Sarcopenia: Regular resistance training can significantly slow down the muscle loss associated with aging (American College of Sports Medicine, 2009).
• Metabolic Health: Strong muscles help maintain a healthy metabolism, manage weight, and reduce the risk of type 2 diabetes (Srikanthan & Karlamangla, 2011).
• Quality of Life: Muscle strength is linked to improved mobility and independence, contributing to a better quality of life as we age (Hairi et al., 2010).

Understanding Muscle Quality

Muscle quality refers to the strength that a muscle has relative to its size. As people age, muscle mass decreases, and muscle quality also declines. Recent evidence suggests that muscle quality, reflecting the muscle's functional capacity rather than its size, may be more relevant to functional outcomes in aging (Naomi et al., 2021). This is due to changes in muscle composition, including a reduction in type II (fast-twitch) muscle fibers, which are paramount for power and strength due to their capability for quick, forceful contractions. Aging leads to a decrease in the number and size of these fibers, directly impacting muscle power (Clark & Manini, 2008) and increasing fat infiltration within muscles. 

Fat infiltration within muscles exacerbates the decline in muscle quality, affecting muscle function and metabolism. This process, where fat deposits accumulate within and between muscle fibers, diminishes muscle strength and raises the risk of metabolic disorders such as insulin resistance (Hamrick et al., 2016).

Nutritional Foundations for Muscle Health

Optimal protein intake, especially from essential amino acids, is vital for muscle health, supporting mass, strength, and functionality in older adults. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, research suggests older adults may benefit from up to 1.2 grams per kilogram to support muscle health (Bauer et al., 2013). Additionally, incorporating vitamin D, whey protein, and essential amino acids with exercise can improve muscle health in sarcopenic elders (Baum et al., 2016).

Exercise: A Pillar of Muscle Quality

Resistance training stands out as the most effective countermeasure against muscle quality decline, with evidence showing significant benefits for individuals, even those over 60 (Liu & Latham, 2009). Such activities, like weight lifting, bodyweight exercises, and resistance band workouts, can make a difference. Keeping a consistent resistance training routine at least twice weekly is paramount for maintaining muscle quality. In addition to resistance training, older adults should also focus on aerobic and high-intensity exercise to maintain and improve mitochondrial function and bolster antioxidant defenses, which are critical for muscle maintenance and overall health.

Lifestyle Considerations

Beyond exercise and diet, sufficient sleep, stress management, and hydration are crucial in muscle repair and upkeep. During sleep, the body enters a recovery phase, releasing growth hormones that stimulate muscle repair and tissue growth. This deep rest period is essential for repairing the microtears in muscle fibers that occur during exercise, allowing them to grow back stronger. Sleep also replenishes energy stores and reduces inflammation, both critical to optimal muscle function. Without adequate sleep, the body struggles to recover fully, leading to an increased risk of injury, reduced muscle performance, and slower gains in strength and endurance.

Stress management is another crucial element in maintaining muscle health. Chronic stress triggers the release of cortisol, a hormone that can inhibit muscle repair by breaking down proteins in muscle tissue. High cortisol levels can also impair the body's ability to absorb nutrients effectively, reducing the benefits of a well-balanced diet. Incorporating stress-relief techniques such as meditation, deep breathing exercises, or even light physical activity can lower cortisol levels, helping to protect muscle tissue and promote overall recovery. Lastly, staying hydrated ensures that muscles receive the necessary nutrients and electrolytes, supporting muscle contraction, repair, and growth. Dehydration can lead to muscle cramps, fatigue, and impaired recovery, making hydration essential for sustaining muscle health and performance.

Conclusion

Fostering muscle quality with age is indispensable for metabolic health, autonomy, and quality of life. Despite natural aging effects on muscle, resistance training and proper nutrition can significantly counter these changes. It is imperative to prioritize muscle health for enduring strength, function, and a vibrant life ahead.

Bottom Line

Investing in muscle quality today equates to investing in future health and independence. Regular resistance training, adequate protein consumption, and a healthy lifestyle are fundamental to preserving muscle strength and function with age. 

Want to know where your muscle quality stands? Book a Force Plate analysis today, or contact us to learn more!

References:

American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Exercise and physical activity for older adults. Medicine & Science in Sports & Exercise, 41(7), 1510-1530. https://doi.org/10.1249/mss.0b013e3181a0c95c

Clark, B. C., & Manini, T. M. (2008). Sarcopenia ≠ Dynapenia, The Journals of Gerontology: Series A, 63(8), 829–834. https://doi.org/10.1093/gerona/63.8.829

Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., . . . Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE study group. JAMDA, 14(8), 542-559. https://doi.org/10.1016/j.jamda.2013.05.021

Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359

Hairi, N.N., Cumming, R.G., Naganathan, V., Handelsman, D.J., Le Couteur, D.G., Creasey, H., ... and Seibel, M.J. (2010). Loss of muscle strength, mass (sarcopenia), and quality (specific force) and its relationship with functional limitation and physical disability: The Concord Health and Ageing in Men Project. Journal of the American Geriatrics Society, 58(11), 2055-2062. https://doi.org/10.1111/j.1532-5415.2010.03145.x

Hamrick, M. W., McGee-Lawrence, M. E., & Frechette, D. M. (2016). Fatty Infiltration of Skeletal Muscle: Mechanisms and Comparisons with Bone Marrow Adiposity. Frontiers in endocrinology, 7(69). https://doi.org/10.3389/fendo.2016.00069

Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. The Cochrane database of systematic reviews, 2009(3), CD002759. https://doi.org/10.1002/14651858.CD002759.pub2

Naimo, M. A., Varanoske, A. N., Hughes, J. M., & Pasiakos, S. M. (2021). Skeletal Muscle Quality: A Biomarker for Assessing Physical Performance Capabilities in Young Populations. Frontiers in physiology, 12, 706699. https://doi.org/10.3389/fphys.2021.706699

Rosenberg, I.H. (1997). Sarcopenia: Origins and clinical relevance. Journal of Nutrition, 127(5), 990S-991S. https://doi.org/10.1093/jn/127.5.990s

Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity in older adults. The American journal of medicine, 127(6), 547–553. https://doi.org/10.1016/j.amjmed.2014.02.007

Jon Esposito PhD, CSCS, USAW, CISSN