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Gemma Perry
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March 17, 2025
The Importance of Muscle for Longevity—and Why Protein Matters
As we age, we often focus on the things we can see changing, wrinkles, grey hairs, and those few extra pounds. But one of the most important changes happening in your body isn’t as visible: it’s the gradual loss of muscle mass. As early as our 30s, we start to lose muscle at a rate of 3-8% per decade, a process called sarcopenia. But don’t worry - there’s good news! Maintaining and building muscle is one of the most powerful ways to increase your longevity, and protein plays a crucial role in making it happen. Here’s why.
Why muscle matters for longevity
Muscle isn’t just for looking good or lifting heavy weights—it’s critical for your overall health. Here’s how it impacts your body:
Supports metabolism Muscle mass is directly tied to your metabolism. More muscle means you burn more calories at rest. If you lose muscle, your metabolism slows down, which can make weight management more difficult. By maintaining or building muscle, you help keep your metabolism strong and efficient.
Improves strength and balance As we age, we become more susceptible to falls and injuries. Strong muscles are essential for maintaining good balance, flexibility, and strength. They help you stay independent and avoid the need for assistance in everyday activities, like carrying groceries or getting up from the floor.
Supports bone health Muscle and bone health go hand in hand. When you strengthen your muscles, you also stimulate your bones to become denser and stronger, reducing your risk of osteoporosis and fractures as you age.
Boosts mental health Physical activity, especially strength training, has been linked to improved mood, reduced anxiety, and better cognitive function. Keeping muscles strong is an excellent way to enhance your emotional well-being and maintain mental clarity as you age.
Why protein is so important for muscle health
Now, you may be wondering: How do I keep and grow muscle? The answer lies in two key factors: strength training and protein intake.
Protein builds and repairs muscle Muscles need protein to repair and grow. After you challenge your muscles through exercise, they need high-quality protein to rebuild stronger. Protein provides the building blocks—amino acids—that your muscles need to repair and grow after a workout. Without enough protein, your muscles won’t recover properly, and muscle loss accelerates.
Prevents muscle breakdown As we age, our bodies become less efficient at maintaining muscle. Consuming enough protein can help combat this by preventing muscle breakdown. The general recommendation is to consume protein evenly throughout the day, especially after workouts, to support muscle recovery and growth.
Protein supports overall health Protein isn’t just about muscle. It’s also essential for immune function, skin health, and producing important enzymes and hormones. As we age, maintaining a healthy, protein-rich diet can keep you feeling strong and vibrant, both physically and mentally.
How much protein do you need?
The general recommendation for adults is about 0.8 grams of protein per kilogram of body weight. However, for those looking to preserve or build muscle, particularly as we age, 1.0 to 1.2 grams of protein per kilogram of body weight might be more beneficial. That’s roughly 20-30 grams of protein per meal, which can be easily achieved with whole foods like chicken, fish, beans, lentils, eggs, or plant-based protein powders.
Muscle is a cornerstone of longevity. It supports metabolism, improves strength and balance, boosts bone health, and even enhances mental well-being. Protein is the key to keeping those muscles strong and active, helping you maintain muscle mass, and supporting your body’s repair and recovery processes. By making protein a priority in your diet and incorporating strength training into your routine, you’re investing in your long-term health and vitality.
So, whether you're lifting weights, doing yoga, or just focusing on daily movement, remember: maintaining muscle and fueling it with protein is one of the most effective strategies for living a long, strong, and healthy life.
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