{"id":11652,"date":"2022-12-03T08:21:21","date_gmt":"2022-12-03T13:21:21","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/how-to-hold-onto-muscle-mass-in-your-30s-and-beyond\/"},"modified":"2023-01-27T14:58:26","modified_gmt":"2023-01-27T19:58:26","slug":"hold-onto-muscle-mass","status":"publish","type":"post","link":"https:\/\/development.gnc.com\/learn\/fitness\/hold-onto-muscle-mass.html","title":{"rendered":"How to Hold Onto Muscle Mass in your 30’s and Beyond"},"content":{"rendered":"
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Did you know that after you turn 30, you can lose as much as three to five percent of your muscle mass every decade? The loss of muscle mass, strength and function as you get older is called sarcopenia, and it\u2019s a natural part of aging\u2014as is the loss of bone density. While you can\u2019t reverse aging, you can diminish its effects. Here\u2019s what you need to know to slow down the clock:<\/div>\n

TRAIN STRONG TO STAY STRONG<\/h3>\n
If you\u2019re a dedicated gym junkie, you\u2019re already ahead of the curve. Strength and resistance training can help you reach more than just your short-term beach body goals. Gradually amping up the frequency and intensity of your lifts may help counteract the effects of waning testosterone\u2014the hormone that stimulates protein synthesis and muscle growth<\/a>\u2014as you age. Plus, continually challenging your muscles prevents them from getting complacent and hitting progress-halting plateaus. In other words, the relentless pursuit of gains can help minimize the natural decline of muscle mass that comes with aging.<\/div>\n

PROTEIN\u2019S LONG-TERM POWER<\/h3>\n
Regular protein intake is critical for building lifelong muscle mass. Excluding water, protein makes up nearly 75% of the human body. To maintain a strong frame as your body ages, it\u2019s important to consistently replenish the muscle protein that breaks down when you exercise. You can determine your approximate recommended daily dose of protein in grams by multiplying your weight in pounds by .36 for a baseline estimate. However, keep in mind that the more you exercise, the more protein you may need, so you should adjust your daily target accordingly. You\u2019ll also want to keep tabs on your protein consumption as you age, because there is a tendency for people to eat fewer calories as they grow older. So, it\u2019s possible to start skimping on protein<\/a> without even realizing it. If you notice yourself consuming less food, do a quick check to see if you\u2019re still hitting your recommended daily target and spacing your intake throughout the day\u2014you especially want to make sure you\u2019re getting some in during breakfast. Or, if you make any major changes to your diet, aim to cut out foods high in sugar or unhealthy fats\u2014not foods high in lean protein.<\/div>\n

GET THE EXTRA SUPPORT YOU NEED<\/h3>\n
To hold onto muscle mass for the long haul, you\u2019ll need to equip your body with the energy and strength it needs to maintain gains. For an extra power boost to support your muscles, consider rounding out your diet with a creatine supplement. There is evidence that creatine supplements\u2014which help make and circulate ATP, the energy fuel needed for quick, intense bursts of activity like weightlifting and sprinting\u2014can help build muscle mass in aging adults who are following a resistance training program. Incorporating a daily creatine supplement into your exercise routine can help boost your performance and, subsequently, the benefits you reap from all your hard work.<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

After you turn 30, you can lose as much as five percent of muscle mass every 10 years. 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