Maintaining muscle strength becomes crucial for overall health and functionality. Here are two lesser-known but important facts about retaining muscle strength:
- Protein Timing Matters: It’s not just the amount of protein you consume, but also the timing that can influence muscle maintenance as you age. Consuming protein evenly distributed throughout the day, rather than in one large dose, can be more effective in stimulating muscle protein synthesis. Research suggests that aiming for about 20-30 grams of high-quality protein at each meal can help maintain muscle mass and function.
- Eccentric Exercises Are Key: While traditional strength training is well-known for muscle maintenance, eccentric exercises—where you focus on the lengthening phase of a muscle contraction—are particularly effective for older adults. These exercises help preserve muscle mass and strength by enhancing the muscle’s ability to handle heavier loads and reducing muscle soreness. Examples include lowering weights slowly during bicep curls or descending slowly during squats.
Incorporating these strategies into your routine can significantly impact your muscle health as you age.