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Is Muscle Loss Guaranteed for Aging Baby Boomers?
Vicki Koenig, MS, RD, CDN

We can't fight gravity! What was once up must come down. There’s no escaping that. Starting in our 30’s, we lose muscle. It can become more obvious to those of us who are Baby Boomers that things are looking down. But there are ways to reduce muscle loss. This article will provide some tips for staying fit and looking good.

Resist it with all your might!
The type of exercise known as resistance strength training has been shown to build muscle and help slow its loss. These exercises are done against an opposing force like a weight or elastic band or springs. Resistance training has been shown to increase protein and muscle synthesis, helping to combat the loss of muscle. Some form of resistance training is essential for preserving or increasing muscle mass. Aim for a minimum of 3 times per week. Click here for exercise guidelines.

Nutritional factors for maintaining muscle and boosting strength
When you’re building and maintaining muscle mass, you’ve got to provide your body with the essential ingredients to support it. Muscle is lean protein. Make sure your diet includes good quality protein from chicken, turkey, lean meat, fish, lean dairy and legumes. These proteins are good sources of the amino acid leucine, which has been shown to help build lean muscle.

Nutrients to emphasize:

• Whey protein from dairy. Whey protein is high in leucine. Studies confirm leucine’s benefits in building lean muscle. Yogurt is an excellent source of whey protein, especially Oikos Organic Greek yogurt with 15 grams of protein in one serving. When increasing lean protein, some calcium can be lost. Yogurt, as an excellent source of calcium helps offset this, while also helping to maintain the bones. 
  
  
• Fish oils high in omega 3 fatty acids have been shown to preserve muscle mass as well as decrease inflammation. Sources are fatty fish, fortified foods and supplements.
  
  
• Adequate vitamin D from sunshine, fortified dairy products and supplements
  
  
• Fruits and vegetables help balance out a diet emphasizing protein. Aim for 5-7 servings per day. 

If you’re over 40 and suspect you may be experiencing significant age-related muscle loss, contact your doctor. There are supplemental nutrients to consider and diagnostic tests can be run. A qualified Nutrition professional can also help you address muscle loss problems or help prevent it if you’re at risk. It’s never too late to start!

“It's only when gravity starts to take over you begin to think about your body.” Actor David Soul

References:

• Montero-Odasso, M, et al: Vitamin D in the aging musculoskeletal system: An authentic strength preserving hormone. Molecular Aspects of Medicine, Volume 26, Issue 3, June 2005, Pages 203-219
  
  
• Layman, DK, et al: Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women. J. Nutr. 135:1903-1910, August 2005
  
  
• Henk Zwier and Arnold Broek:Lipids, the natural way to better health. Functional Food Network meeting Munich May 22, 2006

Metabolism 101
Advice from Certified Fitness Trainer Dawn Bonic

Metabolism refers to all of the processes in the body that create and use energy. These processes include the circulation of blood, the contraction of muscles, the creation of new cells, and others.

Your “metabolic rate” is a measurement of how much energy your body uses. Metabolic rates vary from person to person and are affected by gender, age, and amount of lean body mass (muscle). Your body uses energy (burns calories) in three ways:

• Normal body functions, carried out even at rest, burn 60-75% of your daily calories;
  
  
• Exercise will burn about 20-30% of your daily calories;
  
  
• Digestion burns about 10% of your daily calories.

The body requires more energy, or calories, to maintain lean muscle than it does to maintain fat, so those with a lower percentage of body fat have a higher metabolism. This means that lean bodies burn more calories throughout the day and even during sleep.

Exercise helps to build and maintain lean mass. Your metabolism remains elevated for about four hours after a workout. To avoid weight gain, you must burn what you consume. A typical exercise session burns an average of 300 calories. To maintain a healthy metabolism, try to exercise for at least 30 minutes most days of the week.