Category Archives: muscle mass

Preserve your muscle mass – Harvard

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

Muscles.jpg

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire. Continue reading

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Want to Build Muscle? It’s Not What You Eat, But When

Of course, you don’t build muscle just by eating. The anabolic effects of eating protein are doubled if combined with exercise, which is one of the reasons athletes are encouraged to refuel immediately after working out. But if you follow the advice to spread out your protein intake, then you don’t need to worry about the precise timing, according to Paddon-Jones.

Cooking with Kathy Man

Alex Hutchinson wrote in the Globe and Mail ……

Studying the human body isn’t rocket science – in some cases, it’s much harder.

“I tell my grad students that we can put a man on the moon, but we still can’t come to a consensus on how much protein to give him here on earth,” says Dr. Rajavel Elango, a researcher at the University of British Columbia’s School of Population and Public Health.

Elango and his colleagues are using a new measurement technique to rewrite assumptions about how much protein you need at different stages of life. But just getting the right amount isn’t enough: There’s a limit to how much protein your body can use at once, so to maximize muscle-building you need to spread your intake throughout the day – and for most Canadians, that means ramping up the protein content at breakfast and lunch.

Your muscles are…

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