As you grow older, do you find yourself becoming weaker and feel those muscles that always supported you give way? To be honest, none of us have any delusions that we were going to remain quite robust. But in actuality, there is a natural condition called sarcopenia, that leads to muscle loss with age. On an average, there is a loss of 10% each decade once one hits the age of 50. This can have severe detrimental effects like becoming more prone to fractures and falls, weakness in the body, and even lesser mobility as time passes by.
Alternatively, the positive effects of good muscle health are quite vast and compelling. Other than the slowing down the process of ageing (okay not really, but you feel younger!) healthy muscle mass that results from good protein intake is known to help provide adequate strength, leading to a more active lifestyle and helps you engage in fun, spontaneous activities while tiring less. Good muscle health is also known to lead to much better functionality, reduces the brittleness of bones and allows for a stronger body framework, thereby reducing the risk of osteoporosis. Besides the added physical ability, adequate muscle mass could also keep the additional weight under control, owing to the protein-rich diet it entails, which makes this a perfect solution!
Although a natural process, controlling this muscle loss to a great extent, is not completely out of your hands. One of the simplest solutions is including a healthy and adequate intake of protein in the diet which provides one with the essential nutrients to keep up with the natural changes that the body undergoes. But we are already aware of the fact that an average Indian diet usually does not account for the vast amounts of protein required for optimum muscle health. This is where protein supplements come into play. Apart from the daily meat, eggs, dal, and dairy, by adding protein supplements to your diet, you can ensure that you receive all the positive benefits of a protein abundant diet, not only for preventing muscle loss but also for better overall health!
Disclaimer: This is meant to spread awareness and not a replacement for Doctors consultation. Read more.
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Thanks for writing this post. Is consultation with a doctor must before I buy a protein supplement? or anything from the top brands would do?
A consultation with adotor is a good idea before choosing the right type of protein supplement.
Very informative post.
i’m already facing weakened muscles, I think, though I take a lot of animal and plant protein. Is it necessary to take supplements as we reach nearly 40?
A recent article spoke about how Indians lack muscle mass and it progresses with age. The article didn’t provide a plausible solution leaving me thirsty for answers. Thank you for writing a post that provides information on this critical health issue that attacks silently. Keep writing. Looking forward to reading more posts from you. #MyFriendAlexa #MayuraReads
Glad you liked it.
As children they can eat anything and there is no restriction on the type of food to consume but with age we need to choosy and with age we are left with lesser options…working out a regime to regain the loss. 😀
#MyFriendAlexa, #MakeupReads
Thank you for visiting.
And of course with age it accelerates and we need to be careful and focus on working our way on building our muscles. It not only helps in our physical strength but we also feel mentally fit and our ability to work get enhanced and our productivity improves when we do so.
Proteins are the primary sources that builds our muscles and holds our body structure intact. It is equally applicable for the children where they keep playing and missing on the diets that helps them strengthen their muscles. They need a different chart to chart a different course of action for them.
Thank you for visiting.
This is an important aspect of leading a healthy life which gets generally ignored. We do the basic work outs and we control our diets to be fit and fine. But it is the muscles that builds our body structure and holds our grip on how strong we are and how much stamina we pump in to be active and agile in our daily life.
This is a very new topic to me, i wasnt aware of it. To be honest, i though proteins are needed for healthy hair and nails. This is such a eye opener
#MyFriendAlexa #zenithbuzzreads
Glad it helped you.
An informative article,Amrita. With age we need to take more care of our health ,especially women!
Thank you
This is such a useful post. Nutrition is very underrated in the busy corporate lives of most people and yet, a very important topic to be aware of. For a vegetarian, besides dal and diary, what other options do you recommend?
If you are an egg eater its shouldn’t be a problem. But if you don’t take eggs then protein supplements may be required according to your health status and physiological condition.
Good and informative post on maintaining muscle strength! Will exercise also help?
Yes exercise and diet go hand in hand. Intake and output both are important.
Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30, keeping this point in mind I work out and exercise atleast 5 days a week.
True that.
This is really a valuable post. Muscles get weak with age. Unlike in the west, we in India tend to go sedentary with age. Add to this nearly three decades of sedentary lifestyle at work and commute. I remember in earlier days we used to walk a lot. That kept us fit and muscles strong. We need to eat proteinaceous diet plus do some exercise, may be walking to keep muscles in certain shape.
Thank you.Glad you found this useful.
I think after 30s, one should start taking such supplements as no matter how much we try, protein intake is not that proper and sufficient. Very useful post
True
No doubt balanced diet is the key to good health. Proteins are must for building new cells.
Yes true
Very informative blog. Thanks alot for sharing. I realise the importance of having a healthy balanced diet a few months ago and there has been no looking back
Thank you
After reading this how less was I aware about this topic. Thank you for sharing this, i have saved this and will share it with my other friends too.
Informative blog. I always believe in healthy and balanced diet. Sometimes do feel tired and not active, maybe this is the reason. Thanks for sharing the article and creating awareness.
This is very helpful and informative post to read. It is really important to change our eating habits and have a balanced diet for a healthier body.
This is so important and at times I feel on missing proteins in my everyday diet as with aging muscle so need more protein.
Everytime I think about giving importance to health but loose out to the hectic life we live. Surely will again try and start a regime and make sure I carry a healthy me along all the years ahead.
Great post but need to ask the question, protein also helps in weight gain? From what age we should start taking protein?
Protein essential in all age group .But the amount and type will depend on age and health status,disease,etc.
Thanks for the insight about importance of muscle and including in our diet. Regular exercises and protein intake can surely help.
I try and take protein as much as I can being a vegetarian sometimes its important to keep a check on what you might be deficient at .
I was pretty ignorant about the importance of protein in diet for a long time. Recently we have been more careful and vigilant about our intake.
Its very important.
A good reason to make some healthy lifestyle choices. Good protein rich diet helps.
Exactly .It does definitely.
This is a very important topic – thank you for raising it. I’ve definitely noticed a decline in muscle as I’ve gotten older, and I’m committed to doing what I can to slow it down. In addition to a protein-rich diet (I wonder if that’s why keto diets seem to work better as we get older?), there is a lot of research about the benefits of weight-lifting and weight-bearing exercises – these can have a very dramatic impact on health and quality of life, even in elderly people who had already lost significant muscle mass but undertook supervised exercise programs.
Exercise is very important and the right kind. But the importance of diet is primary before any change can take place.Thanks for reading.Glad you found this helpful.
Agree with you we should eat healthy as much as we can . Very helpful article . Thanks for sharing.
Thanks Rashmi
Great article, sometimes we forget about the loss of muscle mass. I think that supplements do help a lot.
Being Vegetarians, ensuring a protein rich diet with all 9 essential amino acids was very important for me and my family. We have done so many possible combinations to reduce up the carbs and on more proteins for a good muscle mass.
That’s a difficult balance.
Very helpful post! especially for those who face this problem
I also agree that we should eat healthy. Lately I’ve been eating out a lot and I think I need to take it down a bit.
I am sure you take care.
Like al your other posts, this one too made for an informative read.. Will try including food rich in proteins in my diet..
Healthy eating and heealth lifestyle is very important that’s why… This is really wonderful tips
Thank you
This is good information to know. I’m not quite at the age where I need to start worrying about muscle loss but it’s never too early to take preventative steps, right?
Very true.
I think as one is in mid 30s only one needs to start taking health very seriously. I didnt know so much about muscle well being thanks for this info.
Thanks for visiting
Now this is very new to me. I never thought that we might loose muscle with age. Your article provides great insights.
Thanks Nisha. Glad it helped you.
Our lifestyles are so crazy now that we easily tend to ignore our dietary requirements. We tend to eat more of junk and less of healthy food. Supplements are a must anyway.
We need to take care of the right balance.Thank you for visiting.
This is a very important piece of information. Shall keep these things in mind to ensure good muscle strength
You know especially after turning 40, the body become a whole new animal and these supplements become a must
They do have their role.
Yes i know that growing age lets weeken ur muscles… But i hv seen oldies at home are still fit and thats because of good diet
That’s right!
Definitely this is a well enough reason for us to lead a healthy lifestyle and follow a protein rich diet.
True .Thanks Jhilmil.
So are vegetarians doomed?
Not really, if you take care about your protein source.Quality and quantity of protein both are important.
No matters how much we try but just with iur regular Mela we cannot get the adequate amount of protien .especially for vegetarians, such supplements are much needed.
They do help in many ways.
More reason to focus on a healthier body and mind at an age when we can. And as Indians we consume so much carbs – like you mentioned it is good to try and increase protein intake.
Its important to have a balanced diet with good quality protein included.Quality and quantity both are important.