While this certainly happens, it’snot solely dependent on age.
Even after 60, there’s just a gradual decline in metabolism by about 0.7% a year.
So, what’s the actual reason for this metabolic shift?
This is known as the basal metabolic rate (BMR).
Your BMR accounts for60-70%of your total amount of energy burned in a day (!!).
Butage slows the rate of MPS2.
The two main triggers of MPS are protein intake and strength training.
Otherwise, if you keep with your current routine, you will lose muscle.
Hormone changes
The hormonal shifts of perimenopause also influence muscle mass.
Declining estrogen levelsfavor muscle breakdown(over-synthesis) and fat storageespecially in the abdomen.
Stress & sleep
Stress can certainly increase with age, especially during perimenopause.
Chronic stress causes the hormone cortisol to be chronically elevatedand this hormone alsopromotes muscle breakdown3andfat storageover time.
The goal should be to completetwo to three strength training sessions a week4that target all major muscle groups.
Not sure where to start?
Try this 4-weekat-home strength training program.
Creatine isthemost researched supplement available.
It helps everyoneno matter your age or current fitness levelbuild muscle and strength.
Plus, they also lost an average of 1.6 pounds of fat mass.
This is the range needed to promote optimal muscle protein synthesis and growth.
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But don’t fret!
Getting this amount of protein is easier than you think.
Here’s azero-stress guideto bumping up your daily intake and athree-day sample meal plan.
And if you’re looking for a protein powder,we recommend this one.
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