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MUSCLE LOSS: DO YOU HAVE IT AND WHAT CAN YOU DO ABOUT IT?
Sarcopenia is the progressive loss of muscle mass, strength and function. While it is more common in adults over 50, it can also affect younger people due to illness, inflammation, stress, poor diet or a sedentary lifestyle. A decline in muscle mass over time leads to overall weakness and reduced mobility, negatively affecting quality of life. Regular physical activity and a diet rich in muscle-building nutrients are essential for maintaining muscle health at any age.
HOW DOES SARCOPENIA DEVELOP?
From age 30, we naturally lose about 1% of muscle mass and up to 3% of muscle strength each year. Currently, it is estimated that 10-20% of older adults are affected by sarcopenia. Ageing, prolonged bed rest, illness or inactivity due to injury all increase your risk. Once muscle loss begins, it can become a vicious cycle where it leads to weakness and fatigue, which make it harder to be active.
When you're busy, tired or unwell, healthy eating can be a challenge. Without enough dietary protein and calories, the body breaks down muscle protein to fuel our energy needs, leading to further muscle loss.
KEY STRATEGIES FOR STRONG, HEALTHY MUSCLES
Maintaining muscle health starts with good nutrition, particularly adequate protein intake. Muscle is composed of 60% protein, which is essential to building and maintaining strong muscles. A nutrient-dense diet, rich in fruit, vegetables and high-quality protein is vital to avoid or slow sarcopenia.
PRIORITISE PROTEIN
Protein provides essential amino acids needed for muscle repair, growth and maintenance. As we age, the body becomes less efficient at utilising protein, a process known as anabolic resistance. This means older adults require more protein than the standard recommendation of 0.8 grams of protein per kilogram of body weight per day. Research suggests increasing daily intake to 1.2 grams per kilogram, ideally split across meals (0.4g/kg/meal), is needed for older people to maintain muscle mass. For someone weighing 70-80kg this works out to 28 to 32 grams per meal.
GOOD PROTEIN SOURCES
ANIMAL-BASED: MEAT, FISH, SEAFOOD, DAIRY.
PLANT-BASED: LEGUMES, NUTS, SEEDS, TOFU.
Meeting your daily protein needs can be challenging, especially for older individuals or those following vegetarian, dairy-free or vegan diets.
One effective way to boost your intake is with protein shakes or smoothies, made with a high-quality, organic protein supplement. Choose a vegan protein powder that includes plant-based sources like organic pea, rice, quinoa and pumpkin seeds for a clean, nutritious option.
YOUR EXERCISE PROGRAM
Resistance training is the most effective exercise to combat muscle loss and build strength. When paired with aerobic exercise like walking, it supports overall muscle health and endurance. Increased activity can increase your protein needs so fuelling your body with the right nutrients is vital.
LOOK FOR THE BEST PLANT-BASED SUPPLEMENT FOR MUSCLE HEALTH AND OVERALL WELLBEING
A protein and greens powder can help boost nutrition and muscle mass when combined with resistance training, supporting a healthy, active lifestyle.
NOURISH YOUR MUSCLES WITH RAINBOW FOODS AND ORGANIC GREENS
Oxidative stress and inflammation contribute to muscle loss and dysfunction. A colourful diet rich in fruits, vegetables and nutrient-dense greens, like spirulina, chlorella and wheat grass, strengthen your body's antioxidant defences and support muscle health. Choose organic options to reduce exposure to pesticides and other toxins. Fermented plant foods and proteins also offer benefits including improved digestibility and nutrient bioavailability.
Try to include the following antioxidant foods in your diet:
- Fruit and berries including cranberry, acai and vitamin C-rich amla.
- Nutrient-dense vegetables including cruciferous and iodine-containing sea vegetables.
VITAMIN D
Adequate intake of vitamin D, alongside safe and sufficient sun exposure is essential to maintain healthy muscle function. Recent research suggests that 95% of Australians have low vitamin D intake, with 15–39% of Australians having low vitamin D levels. When diet and sunshine are not enough to maintain healthy vitamin D levels, consider a supplement that contains a plant-based vitamin D3 sourced from sustainable, non-GMO lichen with 1000 IU per dose.
