From the Guidelines
Building muscle after 40 requires a comprehensive approach focusing on resistance training, proper nutrition, and adequate recovery, with a protein-dense diet of 0.4 g/kg bw at two or more meals every day, as recommended by the most recent study 1. To achieve this, consider the following key points:
- Resistance training should be done 2-3 times a week, targeting each major muscle group, with 8-12 repetitions per set, and gradually increasing weight as you progress, as suggested by 1.
- Protein intake is crucial, with a daily consumption of approximately 1.6-2.0 grams of protein per kilogram of body weight, spread across meals, including complete protein sources like lean meats, fish, eggs, dairy, and plant-based options.
- Hormonal changes after 40 mean recovery becomes more important, so ensure 7-8 hours of quality sleep nightly and allow 48-72 hours between training the same muscle groups.
- Additionally, consume high-fibre, low-free sugar carbohydrate foods as mixed meals, and healthier fats that are protective against CVD, as recommended by 1.
- It is also essential to stay hydrated, drinking at least 1.6 l (women) or 2 l (men) of fluids per day, and to take a daily vitamin D supplement of 15 μg, all year round, as suggested by 1.
- Consult with a physician before starting any new exercise program, especially if you have any chronic illnesses, as recommended by 1.
From the FDA Drug Label
Androgens have been reported to increase protein anabolism and decrease protein catabolism. Nitrogen balance is improved only when there is sufficient intake of calories and protein
- The best approach to build muscle after 40 years old is to ensure sufficient intake of calories and protein, as this improves nitrogen balance.
- Androgens, such as testosterone, can help increase protein anabolism and decrease protein catabolism, which can aid in building muscle 2.
- It is essential to note that muscle growth also depends on other factors, such as hormone balance, nutrition, and exercise.
- However, the provided drug label does not explicitly outline a comprehensive approach to building muscle after 40 years old.
From the Research
Building Muscle after 40 Years Old
To build muscle after 40 years old, it's essential to understand the age-related changes that occur in skeletal muscle.
- Muscle mass and strength decline with age, a condition known as sarcopenia 3.
- This decline can be slowed down with proper lifestyle changes, including exercise and nutrition 3, 4.
- Resistance training has been shown to be effective in increasing muscle mass and strength in older adults, even in those above 85 years old 5, 6.
Effective Approaches to Building Muscle
Some effective approaches to building muscle after 40 years old include:
- Resistance exercise training (RET), which can increase muscle mass and function in older adults 5.
- A well-designed training program that includes exercises for all major muscle groups 6.
- A balanced diet that provides adequate protein and other essential nutrients for muscle growth and maintenance 7, 3.
- Regular physical activity, including aerobic exercise and high-intensity interval training (HIIT) 4.
Considerations for Older Adults
When building muscle after 40 years old, it's essential to consider the following:
- Age-related changes in muscle quality, composition, and metabolism can affect muscle function and mobility 7.
- Muscle atrophy and weakness can be slowed down with proper exercise and nutrition 3, 4.
- Master athletes who maintain a high level of fitness throughout their lifespan can serve as a model for successful aging and muscle maintenance 4.