13/06/2026
😱MUSCLE LOSS AFTER 30?!😱
Science says that we may lose between 3-8% of muscle mass per decade after 30 years old!However, that may only be if we lead a sedentary lifestyle.🥔The decline in muscle mass may accelerate further after 60 if we stay sedentary!🛌
Movement is key🔑
You can see from the images that the 70 year old managed to maintain a good level of muscle mass💪🏽 while keeping the fat mass lower and there wasn’t much difference visibly between the 70 year old and the 40 year old🔎
Strength Training - at least 2x/week🏋🏽♂️
Aerobic Training - at least 2x/week🏃🏾♂️
Good Nutrition - aim for higher amounts of protein, but the overall quality of your nutrition matters too🍽️
Sarcopenia is preventable‼️
Evidence:
- Chang Won Won (2023). doi:https://doi.org/10.4082/kjfm.22.0224.
- Huang, Y., Wang, Q., Wang, G., Ding, M., You, Y., Li, F., Wang, T. and Yan, Y. (2026). doi:https://doi.org/10.1186/s12877-025-06938-x.
- Moretti, A., Tomaino, F., Paoletta, M., Liguori, S., Migliaccio, S., Rondanelli, M., Di Iorio, A., Pellegrino, R., Donnarumma, D., Di Nunzio, D., Toro, G., Gimigliano, F., Brandi, M.L. and Iolascon, G. (2025). doi:https://doi.org/10.3389/fresc.2025.1538336.
- Putra, C., Konow, N., Gage, M., York, C.G. and Mangano, K.M. (2021). doi:https://doi.org/10.3390/nu13030743.
- Tsekoura, M., Billis, E., Tsepis, E., Dimitriadis, Z., Matzaroglou, C., Tyllianakis, M., Panagiotopoulos, E. and Gliatis, J. (2018). doi:https://doi.org/10.3390/jcm7120480.
- Wroblewski, A.P., Amati, F., Smiley, M.A., Goodpaster, B. and Wright, V. (2011). doi:https://doi.org/10.3810/psm.2011.09.1933.
- Wu, P.-Y., Huang, K.-S., Chen, K.-M., Chou, C.-P. and Tu, Y.-K. (2021). doi:https://doi.org/10.1016/j.maturitas.2020.12.009.
