It’s not just anecdotalgood health is harder to maintain as you age.
However, building muscle and strength at any age is possible with the right habits.
The link between aging and muscle health
There isn’t just one contributing factor to muscle loss.
It’s usually a combination of factors.
Meaning: Your bodyisn’t able to generate new muscletissue as easily as before.
You need more of both to get the same muscle-building effect.
Overcoming these changes:Getting enough protein throughout the day is even more vital as you get older.
Most people benefit from getting around1 gram of protein per pound of body weighta day.
Also, progressing your weight choices during workouts is essential.
A decline in anabolic hormones
Certain hormones that support muscle growthliketestosterone and estrogendecline with age.
This often hits women the hardest during perimenopause and in the post-menopause years when estrogen levels drop.
Estrogen helps withmuscle repair and regeneration1, and its decline can make workouts less effective for building lean tissue.
After menopause, the rate of muscle loss per year and decadedeclines at an even quicker rate.
Overcoming these changes:Menopause is something all women go through.
Chronic stress causes the hormone cortisol to be chronically elevatedand this hormone alsopromotes muscle breakdown2andfat storageover time.
We gathered 10 science-backed ways to deal withstress here.
(And it may even bemore beneficial for women than men.)
Creatine works by acting as a source of quick energy for your muscles.
*
So, what’s the best supplement?
*
Reviewers agree that it’s helped them see progress at the gym.
It’s important to level up your protein intake, pick up heavier weights, and manage stress.
