Do you lack muscle?
I wrote a few days ago about being under-muscled. Recently, Dr. Austin Baraki delivered a lecture on sarcopenia released on the Barbell Medicine youtube channel. I’ve included it below. This message is very important, so please watch and share. I’ve summarized the main takeaway points below:
- Sarcopenia is the decline in muscle tissue.
- Inactive adults lose 3-8% of muscle mass per decade after age 30
- Muscle loss accelerates after age 50. By age 80, inactive adults have lost roughly 45% of their muscle mass
- Low strength increased the risk of mortality
- As you age, your sensitivity to dietary protein and training goes down (anabolic resistance). You need more protein and training to get the same effect as younger people
- 1 test to check your muscle strength and function: fold your arms across your chest. Can you stand up out of a chair and sit back down, 5 times as quickly as you can. If it takes over 15 seconds, use the test itself to keep practicing and getting better. If you need to use your arms that’s okay.
- Aim for 1.2-1.6 grams of protein per kilogram of bodyweight per day
- Your training needs to be progressively overloaded over time. The same exercises, weight, sets, and reps won’t yield benefits forever.