Muscle mass as a natural anti-aging strategy

5.9.2025

Inspiracja

Muscle mass as a natural anti-aging strategy

Aging is a natural process, but its physical and mental manifestations can be significantly influenced. One of the key tools against biological aging and decline is having sufficient muscle mass. This is not just about appearance, but more importantly about health and vitality throughout life. Age-related loss of muscle mass, known as sarcopenia, signals the beginning of aging in the body.

What will you learn in this article?

What is muscle mass and why does it decrease with age?
Why sufficient muscle mass is the foundation for healthy aging
Muscles and the brain: How exercise affects cognitive health
Muscle mass and “youth hormones”
Nutrition for muscle growth and maintenance
Muscle mass and glycemia
How to build muscle mass effectively
What to take away from this article?

What is muscle mass and why does it decrease with age?

Muscle mass includes all skeletal muscles in the body. Investing in maintaining it is an investment not only in health and vitality but also in independence in old age. Age doesn't matter much – building and maintaining muscles has a positive effect on health at every stage of life, but even more so in the later years.

Prevention often focuses on healthy cholesterol and blood sugar values. However, we pay less attention to muscle mass in relation to health, even though it has the same long-term impact on optimal body function as other aforementioned parameters.

From the age of 30, muscle mass gradually declines, about 3-8% per decade. This process, called sarcopenia, is accelerated by inactivity, stress, reduced hormone levels (testosterone, estrogen, and growth hormone), as well as inadequate nutrition with low protein intake.

Why sufficient muscle mass is the foundation for healthy aging

Muscles are not inactive tissue, but metabolically active organs that contribute to numerous metabolic processes in the body. Muscle mass serves us not only for movement but also as a reserve of energy and a protective shield against diseases. Many studies also confirm the link between reduced mortality during hospitalizations and increasing muscle strength. This can be easily tested, for example, by measuring with a dynamometer (grip strength meter), or other functional muscle tests.

Higher muscle mass brings several key benefits for overall health and longevity. Primarily, it increases basal metabolism, meaning the body burns more calories even at rest, which helps maintain a healthy weight and prevents fat storage. Muscles also improve glucose tolerance – the ability of the body to more effectively use sugar from food, thus reducing the risk of insulin resistance and type II diabetes. Muscle mass also has a positive effect as compensation in type I diabetes, where there is a higher risk of sarcopenia.

Muscle mass remains active (in the process of regeneration and growth) for 24 to 48 hours after exercise, with the length of this period depending on the intensity of the workout. During this time, damaged muscle fibers are repaired, muscles grow, and calories are burned, with glucose being utilized or stored as glycogen.

Sufficient muscle mass also reduces the risk of chronic diseases, including osteoporosis, because muscle strength stimulates bone metabolism, as well as cardiovascular diseases, since it contributes to healthy vessel function and fat metabolism.

Muscles also serve as a protective factor during both acute and chronic illnesses – for example, during an infection or hospitalization. Higher muscle mass is associated with better disease management, faster recovery, and lower mortality.

The consequences of the gradual loss of muscle mass are extensive and significantly affect an individual's ability to perform daily tasks. Simple tasks like walking up stairs, carrying groceries, or standing up from a chair can become much more challenging.

Loss of muscle function also leads to impaired balance, slower reflexes, and decreased coordination, which together increase the risk of falls, fractures, and other injuries. As a result, sarcopenia directly limits mobility and independence, significantly affecting the quality of life as one ages.

Muscles and the Brain: How Exercise Affects Cognitive Health

Physical activity stimulates not only muscle mass but also the brain. During muscle contractions, so-called myokines are released – signaling molecules that affect not only metabolism but also brain function. This leads to improved neuroplasticity, memory support, learning, and a reduction in the risk of depression and dementia.

These substances have anti-inflammatory effects, promote the creation of new neurons, and contribute to better connectivity of neural networks, which improves the brain's ability to adapt, learn, and regenerate. For this reason, exercise has a significant impact on memory, attention, and learning ability. It's not just about long-term training – studies show that even a one-time physical activity, such as 20–30 minutes of running or brisk walking, improves short-term cognitive functions.

For example, studies conducted at universities in the USA and Germany showed that participants who engaged in moderate aerobic activity before studying remembered the material better than those who remained at rest. Similar results were recorded for older adults – regular exercise slowed memory loss and reduced the risk of neurodegenerative diseases, including Alzheimer's disease and dementia.

Because of this, muscle activity should be viewed as one of the most important and natural nootropics (brain boosters) for the body.

Muscle Mass and “Youth Hormones”

Muscle activity stimulates the production of hormones with anabolic effects, which promote muscle protein synthesis and tissue repair – growth hormone, testosterone, DHEA, and insulin-like growth factor IGF-1. Strength training also lowers the level of the stress hormone cortisol.

Which hormones are affected by muscles?

Growth Hormone (hGH)

This anabolic hormone is naturally produced at night and during physical activity. It supports cell regeneration, fat burning, and muscle growth. With regular strength training, the body starts producing larger amounts of growth hormone, which helps not only build muscles but also strengthens bones and accelerates recovery.

Testosterone and DHEA (Vitality Hormones)

These hormones are not just important for men – they also play a significant role in muscle formation, bone density, energy, mood, and sexual health. Strength training naturally increases the levels of these hormones, thus improving overall health. Especially, the prohormone DHEA (often referred to as the “mother of hormones”) is considered the “elixir of youth” because its levels sharply decline with age due to reduced adrenal activity.

IGF-1 (Insulin-like Growth Factor)

The “Insulin-like Growth Factor 1” is primarily produced in the liver under the influence of growth hormone (hGH). It helps regeneration and tissue growth, including muscles and the nervous system. This hormone contributes to muscle strength, improves glucose utilization in the body, and even improves brain plasticity.

Cortisol (Stress Hormone)

High cortisol, on the other hand, leads to muscle loss, increased fat storage in the abdominal area, poor recovery, and higher fatigue.

Regular exercise, especially strength training, helps lower cortisol levels, leading to better stress management, better sleep, and slowing down aging.

Nutrition for Muscle Growth and Maintenance

For proper muscle growth, the body needs enough building material, as well as energy and micronutrients that support regeneration, hormonal balance, and healthy metabolism.

Proteins

The basic building block of muscles is protein, so their intake is crucial for muscle maintenance.

Recommended amount: At least 1.2–1.6 g/kg body weight daily. For older individuals, athletes, or those in recovery, we recommend consuming up to 2 g/kg.
It's ideal to evenly distribute protein intake throughout the day: Studies show that around 20–40 g of protein per meal is the optimal amount for adults. Any amount above this from a single meal is not utilized for muscle growth but rather used as energy or broken down as urea (waste product of protein metabolism).
We recommend consuming quality protein sources: Animal-based (meat, eggs, fish, fermented dairy products, cottage cheese), or plant-based (legumes, tofu, tempeh, quinoa).

Amino Acids – Leucine, Glycine, and Glutamine

Some amino acids have a significantly anabolic effect and also play an important role in muscle mass regeneration:

Leucine is the main activator of muscle synthesis – the process by which the body creates new muscle proteins. It activates the mTOR signaling pathway (mammalian target of rapamycin), which is essential for muscle growth and repair. Its natural food sources include parmesan cheese, beef, chicken breasts, salmon, and eggs.

Glycine supports collagen production and the regeneration of connective tissues in muscles, it is also a precursor for creatine formation and acts as a relaxing neurotransmitter. Additionally, it plays an important role in growth hormone production. At higher concentrations in the blood, it directly stimulates the anterior pituitary to release growth hormone. Its highest natural food source is beef collagen, bone broths, and beef.

Glutamine helps in faster muscle fiber recovery after intense training and can reduce recovery time and muscle soreness. To ensure adequate intake from food, it's recommended to include mainly egg whites, beef, chicken, fish, and dairy products.

Balance Between Caloric Intake and Expenditure

The body also needs enough total energy to build muscles – if caloric intake is insufficient, muscle tissue recovery will be impaired, and muscle loss will occur. It's not about overeating but about sufficient intake of all macronutrients – proteins, complex carbohydrates, and healthy fats.

Micronutrients

Muscle synthesis and regeneration also depend on the presence of important vitamins and minerals:

Vitamin D: is key for muscle fiber strength, immune health, and hormonal balance.
Magnesium: contributes to muscle contraction and regeneration.
Zinc: is necessary for testosterone production and immune function.
Calcium: needed for proper muscle contractions and bone health.
Vitamin K2: is important for the proper storage of calcium in the bones.
Omega-3 Fatty Acids: reduce inflammation, support muscle protein synthesis, and aid in recovery.

Hydration and Electrolytes

Muscles are made up of more than 70% water.

Even mild dehydration reduces performance and the ability to recover.
Make sure to drink enough fluids throughout the day, ideally water or sugar-free mineral water.
After training, it's advisable to replenish fluids and electrolytes (e.g., sodium, potassium, magnesium, chlorides).

Other Supplements That Can Support Recovery:

Creatine: naturally occurring in the body, supports muscle strength, volume, and performance.
Collagen (recommended to combine with vitamin C): suitable for supporting tendons, ligaments, and connective tissues.

Muscle Mass and Glycemia

Muscles function as the largest reservoir of glucose in the body. When activated, they improve glucose uptake into cells without the need for large amounts of insulin. This has several benefits:

The more muscle mass, the better the glucose utilization. If the body doesn't need to use the glucose from food immediately, it will store it automatically in muscle mass as glycogen. Any excess is then stored in the liver, which has undesirable consequences for the body.

Active muscle mass leads to:

Improved insulin sensitivity,
Lower blood sugar levels after meals,
Prevention and support for the treatment of prediabetes and type 1 diabetes (muscle mass helps stabilize blood sugar by utilizing glucose during exercise without insulin) and type 2 diabetes (muscle mass improves insulin sensitivity).

How to Build Muscle Mass Effectively

As we age, especially after the age of 50, building muscle mass becomes increasingly challenging – that’s why during this period it’s even more important to ensure adequate protein intake and regular training compared to younger years. Exercise doesn't have to take place in the gym – resistance band training or bodyweight exercises (such as Pilates, calisthenics, or functional training) are also suitable. For muscle building, as well as improving overall physical fitness, we recommend a combination of strength and endurance training.

For building muscles, we recommend:

Regular strength training (at least 3 times a week),
Sufficient volume and intensity,
Progressive increase in load,
Proper recovery and quality sleep,
Enough protein in the diet.

Key Takeaways from This Article:

Muscle mass is not just about aesthetics, but plays a critical role in healthy aging, hormonal balance, chronic disease prevention, and maintaining vitality.
As we age, muscle mass naturally decreases (sarcopenia) – regular strength training and adequate quality protein intake are crucial for slowing this process.
Muscles function as a metabolic reservoir – they help regulate glycemia, insulin sensitivity, and reduce the risk of type 2 diabetes.
Well-developed muscle mass also supports bone health, cardiovascular system, improves stability, and prevents falls.
For women in perimenopause and menopause, maintaining or building muscle mass is one of the most effective ways to mitigate the negative effects of hormonal changes.
Investing in muscle mass is an investment in health, independence, and quality of life in later years.