“As a rule, muscle mass declines with age, starting in the 40's and picking up speed after about age 50. Then the typical rate of muscle loss really begins to outpace the rate of muscle gain, so that there's an increasing net deficit.”
~ Dr. Robert Wolfe
Director, Center for Translational Research in Aging and Longevity
University of Arkansas for Medical Sciences
This decrease includes size, shape, and aerobic capacity. How can you slow this process?
1. EXERCISE - be active every day, lift weights 2-3 times per week. This can help improve muscular strength, size, and function, as well as improve your hormone levels (especially growth hormone and testosterone.)
2. EAT QUALITY PROTEIN - sources include free range eggs, grass fed beef, whey protein, wild caught fish, etc,. Foods that are high in BCAA's (branch chain amino acids) which make up the bulk of protein in muscle.
Below are some further strategies
http://fitness.mercola.com/sites/fitness/archive/2015/10/02/preventing-age-related-muscle-loss.aspx
https://draxe.com/sarcopenia/
best of health,
emmett
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