What Happens To Our Muscles When We Age? | Nutritionist Explains

What Happens To Our Muscles When We Age? | Nutritionist Explains | Myprotein

Рет қаралды 14,806

Күн бұрын

What happens to our muscles when we age? Is there anything we can do to prevent muscle loss? Expert nutritionist explains everything you need to know.
Sarcopenia is the term for gradual loss of muscle mass and strength that often has a correlation with age. But is muscle loss an inevitable part of ageing or are there things we can do to slow it down or even prevent it from happening?
We're super-excited to have expert nutritionist and PhD researcher, Richie Kirwan, here to share all of his knowledge on this important topic, as it's his specific field of research!
Find Richie on Instagram: @be_more_nutrition
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Chapters:
00:00 - Intro
00:21 - Important terms
00:38 - When do we start to lose muscle?
00:54 - What are the risks of losing muscle?
03:18 - Why do we lose muscle & strength?
05:11 - Do we lose all muscle as we age?
06:11 - Supplements to help reduce muscle loss
06:47 - Any questions?
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#muscle #sarcopenia #myprotein
What Happens To Our Muscles When We Age? | Nutritionist Explains | Myprotein
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References:
1. Lexell J, Taylor CC, Sjostrom M. What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men. J Neurol Sci. 1988;84(2-3):275-94.
2. Kirwan R, McCullough D, Butler T, Perez de Heredia F, Davies IG, Stewart C. Sarcopenia during COVID-19 lockdown restrictions: long-term health effects of short-term muscle loss. GeroScience. 2020.
3. Lavie CJ, De Schutter A, Patel DA, Romero-Corral A, Artham SM, Milani RV. Body composition and survival in stable coronary heart disease: impact of lean mass index and body fat in the "obesity paradox". J Am Coll Cardiol. 2012;60(15):1374-80.
4. Sørensen TIA, Frederiksen P, Heitmann BL. Levels and changes in body mass index decomposed into fat and fat-free mass index: relation to long-term all-cause mortality in the general population. Int J Obes. 2020.
5. Pedersen BK, Febbraio MA. Muscles, exercise and obesity: skeletal muscle as a secretory organ. Nat Rev Endocrinol. 2012;8(8):457-65.
6. Scott D, de Courten B, Ebeling PR. Sarcopenia: a potential cause and consequence of type 2 diabetes in Australia's ageing population? The Medical journal of Australia. 2016;205(7):329-33.
7. Marin RV, Pedrosa MAC, Moreira-Pfrimer LDF, Matsudo SMM, Lazaretti-Castro M. Association between lean mass and handgrip strength with bone mineral density in physically active postmenopausal women. J Clin Densitom. 2010;13(1):96-101.
8. Landi F, Calvani R, Cesari M, Tosato M, Martone AM, Bernabei R, et al. Sarcopenia as the Biological Substrate of Physical Frailty. Clin Geriatr Med. 2015;31(3):367-74.
9. Aagaard P, Magnusson PS, Larsson B, Kjaer M, Krustrup P. Mechanical muscle function, morphology, and fiber type in lifelong trained elderly. Med Sci Sports Exerc. 2007;39(11):1989-96.
10. Morton RW, McGlory C, Phillips SM. Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Front Physiol. 2015;6:245.
11. Kirwan RP, Mazidi M, García CR, Lane KE, Jafari A, Butler T, et al. Protein interventions augment the effect of resistance exercise on appendicular lean mass and handgrip strength in older adults: a systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. 2021.

Пікірлер: 39

@MyproteinOfficial 2 жыл бұрын

got any more questions? let us know in the comments below 👇 Can you boost testosterone levels naturally? Richie explains everything you need to know here 👉 kzfaq.info/get/bejne/Y8mTicimv9S4lHk.html

@wishbone103 7 ай бұрын

I am 76 and have been Lifting since I was 14. Not to be massive but to maintain an athletic appearance. I was doing great up to about 73. Now the diminishing strength of my tendons and arthritic joints are making me much weaker. All the things I used to do don't work anymore. Doesn't matter which program I use or how I eat. Aging is diminishing returns. I guess I am just going to have to face the fact that I had a good run up to this point. Of course I will never quit working out but I am a little disheartened by the results these days. And the painful joints take some of the fun out of lifting. But the love is still there.

@BrianSmith-Fitzgarld Ай бұрын

Have you tried getting some of your protein in the form of essential amino acid? It's very low in celeries, if any at all and easy to absorb because the body don't have to break it down.

@nunyabeezwacks1408 2 жыл бұрын

Thank you for the video and the references. For the future, I request clickable links to the papers referenced.

@Darkness09ization 2 жыл бұрын

I really liked the video. I do have a question. From a nutrition standpoint, what is the best approach to convince your parents to start exercising? I really want them to live long lifespans and see their grandkids grow up.

@rkirwan1 2 жыл бұрын

working with family is one of the hardest things to do. At the end of the day, they won't do anything if they don't really want to themselves. Explaining the importance of muscle might help (maybe show them this video). Once you have a desire to change, then you worry about what exercise or diet changes to make, but the smaller wins are usually the longest lasting. Getting them to walk more or to join an exercise class they enjoy and can be social at or getting them to have a high protein yoghurt at breakfast. Behaviour change is by no means easy

@FerintoshFarmsPhotography Жыл бұрын

That is what happened to my mother, she has osteoporosis and fell a couple years ago breaking some bones to the point of needing like metal rods... So now shes quite paranoid about doing any exercise.

@farahsiddique7269 2 жыл бұрын

We all LOVE YOU thank you for your hard work helping other people. Keep safe and BLESSED 🙌

@rkirwan1 2 жыл бұрын

Thanks mate

@colinburgess7728 8 ай бұрын

I am 72 and do 3 times gym per week. each time is 45 minutes of flat out work with minimal rest and maximum resistance. I am happy to say that I can outlift guys half my age, and am heading towards a greek god physique, despite also having the extra challenge of being 6'2" and naturally slim. I am super-fussy about eating good food, getting enough sleep, maintaining good posture and spending most of the day active It can be done! don't lose heart. I am going to live forever😀

@myrealretirementadventures 7 ай бұрын

Brilliant.. you have 10years head start on me ….im 62 and implementing my 40 year plan …see my channel @realretirementadventures and taking care of my muscles is all part of the plan

@farahsiddique7269 2 жыл бұрын

Thank you

@mirza3382 2 жыл бұрын

great content as always 💪thank you.

@ross88mac 2 жыл бұрын

Awesome as always!!

@curtiswood970 10 ай бұрын

Thank you for the very educational video

@randallrents9185 2 жыл бұрын

Great stuff as always. Sending this to my parents.

@rkirwan1 2 жыл бұрын

Thanks mate

@salvadorcastaneda6759 2 ай бұрын

Brilliant

@ryhonrei4387 Жыл бұрын

Hi Ritchie, great video as always. Regret I can't seem find the link to the meta-analysis done by your research group showing the benefit of protein on muscle mass and strength in older adults who exercise. I'd love to read it. Could you help? Cheers.

@davidmcclatchey2133 7 ай бұрын

Great information as usual. I have a question. What is actually happening to muscles to make them feel stiff as we age? Does the muscle tissue hold onto more calcium?

@glenncollingbourne1604 11 ай бұрын

I'm 52 (how did that happen), and returned to weight training recently as my kids are at an age now that they want to train too. Glad I have, having watched this and read elsewhere, while seeing what 50+ guys should be doing. Given this has been known or at least suspected for a long time now, why is it not better known to the general public, and held up besides healthy eating etc?

@namepending155 Жыл бұрын

This muscle loss stat. You can’t get the mass back if you’re past 30!? What’s happening when you’re getting stronger then? Hypertrophy doesn’t just stop right? If you never lifted weights until 40, then I’d think you would over time end up with more muscle mass than you had at 28, right?

@na-dk9vm Жыл бұрын

Richie, im a 34 yr old male. I run a lot, but im going to do more gym work as i get to 35 yrs plus.. is german volume training good for packing on muscle and strength fast ??

@PW940 Жыл бұрын

I am now 56years old and I weight train and a little cardio. I do suffer from a few niggling injuries and would like to know if lowering the weight and increasing the reps is just as beneficial for my health at 56 or should I try to do heavier weight and reduce the reps. Which is best?

@kylarutter3309 2 жыл бұрын

My partner has a high protein diet, eats as much as he can do doesn’t scrimp on calories and is very active yet still can’t build muscle and always feels tired. No health issues at all, what do you suggest? I’ve suggested weights to build muscle but scared of him loosing more weight!

@reginaldanglin4264 8 ай бұрын

OK what can you suggest for my diet at 220lbs 5 '8 59yr old jiu-jitsu sport. Weight training I'm doing that with jiu-jitsu. Thanks

@tutorzone8636 2 жыл бұрын

Excellent content as always Richie. Anyone at 40+ with a weight issue should also contract a Top Class personal trainer(BSc or higher with Nutritional qualifications) and invest in themselves for a few months at least. Its better to invest now while you can rather than pay a cardiologist £150-€200 plus in 10 years or so. We are probably lucky in Ireland with the Level of highly qualified PT's to be honest. You'll be amazed what can be achieved in 6 months.

@freestylepunk 2 жыл бұрын

My dad has a sharp pain in his ankles and that greatly limits the exercises he can do. Any tips to stay active when it's the ankles bothering you?

@rkirwan1 2 жыл бұрын

Pain and poor mobility can be a real issue for a lot fo older people. The best advice would be to experiment with different exercises or activities to find what he's most comfortable with. Start with walking and stair climbing or have a really chilled out day in a a quiet gym and play on the machines to see what he can do pain free

@freestylepunk 2 жыл бұрын

@@rkirwan1 Thanks Richie.

@martinortiz9649 2 жыл бұрын

My father has diabetes. What supplements can he take? Can he take whey protein or creatine? Thanks

@glynnraven5214 2 жыл бұрын

Yh he will be fine with both 😊

@rkirwan1 2 жыл бұрын

There are no contraindications for either whey or creatine in Diabetes but still speak with his GP before adding anything to his diet as T2diabetes often has other associated pathologies such as reduced kidney function that could be an issue with those supplements

@gianluigiv4052 Жыл бұрын

Hi I'm almost 60.ive been following an intermittent fasting diet for 6mts love been weight training for 14mts...I've only eat two meals a day rich in salads Vege meat fish twice a week tuna 4times a week no cereals or bread or pasta no sugar or cakes or wine or alcohol...just water green tea coffee...I'm quite thin but toned with little muscle... should I stop fasting and start taking creatine and protein after training...I go to the gym 4times a week for about 2hrs...I'm a teacher...so I'm sedentary the rest of the time...I have very little belly fat now and very little love handles ..people here do pretty much what they feel like and the owners of the gym who are supposed to be qualified aren't....so I'm so confused...do I need to take the same dosage despite my age...l have no health issues

@myrealretirementadventures 7 ай бұрын

I’m a similar age have have altered my diet to be more plant based and got into the gym. Recently found out my diet was probably protein deficient …. See my dietary disaster video on @myretirementadventures … will be doing another protein video shortly

@johnkennett3265 9 ай бұрын

I am age 81. I have worked out with free weights, cables, jogging 65 years assuming I had built in my Aging protection for life. WRONG! I now see how for the last two years how I have skipped full workouts, and then just substituted jogging. Big mistake! I have fallen three times, in last 12 months. Lost 40 pounds. But what has GOD. SMACKED me awake was my first day back to my home gym! I can't do one pull up! One push up! My free weights and cables that had been a regular routine are now not possible.😢 So on positive note I have reinstated the daily time slot for Chest, or legs, Shoulders, Abs accepting I must start with the lightest of weights, but aim to accomplish the normal number of reps, sets. Any one accomplished this comeback recovery?