Imagine your body as a temple—strong, resilient, and capable of incredible feats.
Every choice you make is a brick laid in the foundation of a longer, healthier life.
Prioritize your muscle health today, and you’ll thank yourself tomorrow.
The journey to longevity isn’t just about adding years to your life; it’s about adding life to your years.
Embrace the strength within you, and let it shine through in every aspect of your life.

Let’s dive in to todays topic: Muscle is the true organ of longevity.

Understanding the Role of Skeletal Muscle

Skeletal muscle isn't just about movement. It’s an endocrine organ essential for metabolic health. Did you know about 80% of glucose disposal happens in skeletal muscle? This makes it vital for blood sugar regulation.

Moreover, skeletal muscle acts as an amino acid reservoir and is highly responsive to the quality of our diet, especially the amino acids we consume.

Many metabolic diseases originate in skeletal muscle long before symptoms appear. Protein turnover, which changes as we age, plays a crucial role in this process.

You might be at a healthy weight but still under-muscled, which can lead to disease. Therefore, it's essential to shift our focus from just treating obesity to improving skeletal muscle health.

Muscle Mass and Health

Contrary to popular belief, adding muscle doesn’t mean you’ll look bulky. There isn’t a magic number for how much muscle you need for health, but tools like DEXA scans can help measure bone and lean tissue.

Elevated triglycerides, insulin, or glucose levels can indicate poor skeletal muscle health.

Building a solid foundation of skeletal muscle health should start in youth. Sarcopenia, the decrease in muscle mass and function, was only classified as a disease in 2016. Consuming 30-50g of high-quality protein can stimulate muscle growth, with the amino acid leucine being particularly effective.

Remember, muscle quality matters. You can have large muscles but poor health if those muscles are marbled with fat due to inactivity.

Nutrition for Healthy Skeletal Muscle

One of the primary roles of skeletal muscle is glucose disposal.

Overeating calories and carbohydrates leads to more glycogen storage, as the body tries to move glucose out of the bloodstream.

Inactivity can result in skeletal muscle becoming packed with free fatty acids.

Carbohydrate Consumption Guidelines

• Sedentary individuals: 130g per day (the average South African consumes around 300g per day).
• Active individuals: Increase carbohydrate intake based on exercise intensity. For every hour of exercise, add 40-70g of carbohydrates.

Too many carbohydrates without enough activity can distort metabolism. Diabetics might need even fewer carbs.

Protein Consumption

Prioritize protein intake, aiming for 40-50g, especially at your first meal. Protein stimulates muscle synthesis, improves satiation, and supports cognition.

High-quality proteins, like those containing leucine, are crucial.

Generally, animal proteins have a more adequate amino acid composition for skeletal health, but plant-based proteins can also be sufficient if consumed in larger quantities.

Examples of 40g of Protein:

• Grilled Chicken Breast:
  • 1 large grilled chicken breast (200g)
• Beef Steak:
  • 150g of cooked lean beef steak
• Ostrich Fillet:
  • 200g of ostrich fillet
• Biltong:
  • 100g of biltong
• Boerewors:
  • 200g of boerewors
• Lentil and Chickpea Salad:
  • 1 cup of cooked lentils + 1 cup of cooked chickpeas + a handful of chopped nuts or seeds
• Grilled Hake Fillet:
  • 250g of grilled hake fillet
• Eggs and Cottage Cheese:
  • 5 large eggs + 100g of cottage cheese
• Tofu Stir-Fry:
  • 200g of tofu + 1 cup of edamame beans
• Quinoa and Grilled Chicken:
  • 1 cup of cooked quinoa + 100g of grilled chicken

Aging and Muscle Health

Sarcopenia is often associated with aging, but it can start much earlier. Being sedentary is a significant risk factor. Increasing dietary protein can help older adults maintain muscle mass.

People over 50 should aim for 40-50g of protein at breakfast. Younger individuals respond to lower amounts of protein, but older adults need more to stimulate muscle synthesis.

Exercise and Muscle Health

Regular exercise is essential for maintaining muscle health and overall longevity.

Exercise improves glucose utilization and releases myokines, proteins that benefit brain health by stimulating the release of brain-derived neurotrophic factor (BDNF).

This supports neurogenesis and the consolidation of neural connections, which are critical as we age.

Exercise Tips for Aging

• High-ground exercises: Movements where you have support, such as hack squats and supported rows, can help generate sufficient force without risking injury.
• Hypertrophy goal: Focus on increasing muscle size and strength.
• Adapt to your age: Recognize that tendons and muscles may not recover as quickly as when you were younger.

Supplements for Muscle Health

Several supplements can support muscle health:

• Creatine monohydrate: Especially beneficial for perimenopausal women (5 to 10g per day).
• Whey protein: A good source of amino acids.
• Omega-3s: Supports brain health (2-4g per day).
• Collagen: Benefits skin, hair, and nails.

Fasting, Meal Timing, and Protein Sources

While fasting has benefits like calorie restriction and bowel rest, it may not be ideal for older adults or those struggling to build muscle.

Eating 30-50g of protein at your first meal can provide lasting benefits for muscle synthesis and overall health.

Conclusion

Muscle health is crucial for longevity.

By focusing on proper nutrition, regular exercise, and strategic supplementation, you can maintain and even improve muscle mass as you age.

This not only enhances physical health but also supports cognitive function and overall well-being.

Actionable Advice

1. Incorporate Resistance Training: Aim for at least two days of resistance training each week.
2. Prioritize Protein: Ensure you're getting high-quality protein in every meal, especially breakfast.
3. Monitor Carbohydrate Intake: Adjust your carbohydrate intake based on your activity level to avoid metabolic imbalances.
4. Stay Active: Avoid long periods of inactivity. Even light physical activity can help maintain muscle health.

By making these changes, you can support your muscle health and enjoy a longer, healthier life.

Until next time
RD Bert

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