When we are young we feel invincible. We run and jump. We push ourselves to extremes, and we manage all of this because we have youth and vitality. That vitality is, in part, due to our skeletal muscle mass. A young person’s skeletal muscle mass -- specifically, voluntarily controlled muscle (ex. biceps) -- is prominent. Recently, research has shown that “healthy young individuals who are not involved in any progressive exercise program do not lose skeletal muscle mass so long that sufficient calories are consumed for maintenance.”
As we age, however, there is a decline in skeletal muscle mass because of a negative protein balance, meaning there is an imbalance of muscle protein synthesis (making muscle) and its breakdown. With a decline in skeletal muscle mass with age, an individual can expect a loss in muscle strength and size, and tasks such as opening a pickle jar suddenly become an impossible feat.
This decline is more likely induced in an individual who lacks physical activity in their daily lives. Physical activity is a necessity in maintaining muscle mass, because along with adequate protein consumption, which we know is responsible for building and maintaining muscle mass, this duel process can preserve skeletal muscle tissue.
Researchers observed that "physical activity performed before food intake can improve postprandial (after consumption) muscle protein synthesis rates, irrespective of age."
Further, it was shown that physical activity performed before the ingestion of a single meal-like amount (20g) of protein results in a greater amount of the dietary-derived amino acids to be used for muscle protein accretion (muscle growth).
This fact is only echoed by laboratory studies documented in the July 2013 edition of Exercise and Sports Sciences Reviews, which indicate that physical activity followed by adequate protein consumption is the key to preserving skeletal muscle mass in older individuals. In fact, these researchers speculate “habitual physical activity or structured exercise regimens will restore aging muscle to a more youthful state and enhance postprandial muscle protein synthesis rates”-- great news for anyone beginning to experience the symptoms of age.
Older individuals require more protein than those younger in order to stimulate muscle protein synthesis. If an older individual lacks the appropriate essential amino acids (EAAs) post-performance, they are increasing what is defined as their anabolic resistance rate and breaking down muscle tissue, without replenishing its protein sources.
It was found that in the elderly, ingestion of smaller amounts of protein -- in this case, less than 20 grams -- may have reduced sensitivity to muscle protein synthesis, meaning the process is less likely to initiate in a timely manner, or at all. Therefore, it is not likely to do an older, sedentary individual any favors by thinking that an 8-gram protein bar is doing the body much good with regards to muscle growth.
In order to induce protein synthesis, an older individual may require roughly 35 grams of fasting digesting protein (whey) post-exercise, because more of the amino acids are released into circulation and subsequently used to the individual’s advantage.
For those people who are fond of soy-based proteins, research from The National Institutes of Health found "milk-based proteins promote muscle protein accretion (accumulation) to a greater extent than do soy-based proteins, when consumed after resistance training." Women with a history of breast cancer should also take note that soy contains phytoestrogens, meaning it may elevate estrogen levels making certain genetically predisposed adult women potentially more susceptible to cancer risk. Check with your physician.
In regards to physical activity and those who have already succumb to age and question their ability to perform strenuously, be aware that studies suggest only minimal physical activity may be required in order to induce protein synthesis, as the intensity of physical activity was said to remain to be defined. So, consider increasing daily habitual activity to keep your musculature engaged.
For example, mowing the lawn, gardening, walking the dog, etc. may be physical enough. This, of course, is not to lead anyone to believe they can merely lift a foot of the couch and expect results. The same research also shows that little to no physical activity “forms the basis for the observed anabolic resistance in the older population.”
So, do you want to age gracefully? Do you want to maintain some sort of muscular physique, albeit an older one? Lifestyle interventions such as healthy dietary consistency, physical activity and motivation are essential. I’m 62 years young, but I feel as young as my sons, both in their 20s. I owe it all to consistency -- a term I refer to often. My diet is clean, and my physical activity levels rival those of a college athlete, if not greater, as I’ve often outrun many a college football player. Keep up with yourself. You’re a machine, and machines need fine-tuning. Oil up and realize age is just a number.
Mackie Shilstone, a regular contributor to NOLA.com | The Times-Picayune, has been involved in the wellness sports performance industry for nearly 40 years. He is currently the fitness coach for Serena Williams and has trained numerous other professional athletes and consulted a litany of professional sports franchises. He's the Executive Director of the Fitness Principle with Mackie Shilstone at East Jefferson General Hospital. Contact him at mackieshilstone.com.