I’m 53 and I’m losing muscle fast. Any suggestions on how to regain muscle?

[Anonymous]

I am 53 and in my rush to take off my COVID weight, I must have lost some muscle. I have been lifting heavy but have not had any success in regaining muscle. Any thoughts on nutrition or supplements I could try?

[Anonymous]

Are you getting enough protein?

[Anonymous]

Are you in a caloric surplus?

[Anonymous]

I second protein and calories. Can you describe your lifting program? Split? Volume? Training intensity?

[Anonymous]

You must be eating an appropriate amount of protein, and you must be doing some weight lifting activities.

[Anonymous]

I hate to say it but if you want to increase muscle at your age you need to eat more red meat.

[Anonymous]

How are you sleeping and how are your stress levels? Chronically elevated cortisol from insomnia and stress will prevent your body from building muscle no matter what you eat or how much you lift. If you are a female, other hormonal changes at this time of life could also be a factor/obstacle.

[Anonymous]

Anonymous wrote:How are you sleeping and how are your stress levels? Chronically elevated cortisol from insomnia and stress will prevent your body from building muscle no matter what you eat or how much you lift. If you are a female, other hormonal changes at this time of life could also be a factor/obstacle.

https://www.verywellfit.com/build-muscle-by-manipulating-hormones-3498515


And no, you don’t need red meat to build muscle that is outdated nonsense that men in particular seem to obsess on. There are world class athletes and bodybuilders who are vegan for pity’s sake. You need to understand your body at a nutritional science/biochemistry level to hack muscle growth. Protein is required, but it’s carbohydrates that fuel exercise and feed muscles.

https://www.eatingwell.com/article/8024634/carbs-to-build-muscle/#:~:text=Though%20protein%20is%20essential%20for,strength%2Dtraining%20performance%20and%20recovery.

[Anonymous]

Anonymous wrote:I hate to say it but if you want to increase muscle at your age you need to eat more red meat.

it's either muscle or your heart or cholesterol.

I have to reduce my red meat consumption due to high cholesterol.

I eat a lot more chicken, fish, pork, and ground turkey now.

-another 53 year old

[Anonymous]

Anonymous wrote:I am 53 and in my rush to take off my COVID weight, I must have lost some muscle. I have been lifting heavy but have not had any success in regaining muscle. Any thoughts on nutrition or supplements I could try?

Lifting heavy and getting enough protein are crucial; getting enough rest is important. You might also try making sure that your protein consumption is spread evenly through the day (see https://www.runnersworld.com/nutrition-weight-loss/a20847986/why-a-protein-packed-dinner-isnt-enough/). Everything else (type of protein, specific type of lifting, supplements) will make little to no difference.

But you also shouldn't expect to be able to lose weight without losing at least a little bit of strength and muscle. If you are really noticing significant muscle loss, that's a problem, but if you are just getting frustrated that you can't lift quite as much weight as you did before, that's just a natural consequence of losing weight. For example, if you lose 15 percent of your body weight and find your deadlifts are 5 percent lower, that's still probably a good thing overall.

[Anonymous]

Anonymous wrote:I hate to say it but if you want to increase muscle at your age you need to eat more red meat.

Oh the horror

[Anonymous]

Get more sleep
Hydrate
Calculate your macros

[Anonymous]

You don’t need red meat. You just need protein. Chicken, fish, dairy are fine. Much like putting on fat, in order to put on muscle you need a calorie surplus. Nothing crazy or you just gain a lot is fat but I’d you eat a little more and lift heavy you can put on muscle.

[Anonymous]

Anonymous wrote:How are you sleeping and how are your stress levels? Chronically elevated cortisol from insomnia and stress will prevent your body from building muscle no matter what you eat or how much you lift. If you are a female, other hormonal changes at this time of life could also be a factor/obstacle.

My sleep is awful. I’m trying everything I can. I eat enough protein. 90g a day at 125 lbs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:How are you sleeping and how are your stress levels? Chronically elevated cortisol from insomnia and stress will prevent your body from building muscle no matter what you eat or how much you lift. If you are a female, other hormonal changes at this time of life could also be a factor/obstacle.

My sleep is awful. I’m trying everything I can. I eat enough protein. 90g a day at 125 lbs.

To help with sleep if you can do a walk outside in the early morning, or if not then 30-60 minutes with a lightbox. I've been doing this for a year or more now and it has transformed my sleep. The early morning light stimulates natural melatonin production which causes a natural winding down in the evening and should help with getting and staying asleep.

I lost a ton of muscle mass over the last decade, and am working diligently now to build it back. It is normal to lose a little each year after around age 30, and you have to work to maintain. I suffered a vitamin deficiency (undetected) for several years which exacerbate the normal aging-related sarcopenia, because it caused neurological issues that messed with my balance and weakened my muscles and I became very sedentary after suffering several falls and a few fractures. The deficiency is now resolved and my body is healed enough that I can build muscle and I am working with a kettlebell and handweights and body weight exercises and building back my strength.

The important thing to bear in mind is that you CAN build muscle at ANY age, it just might take more effort and that is more about the self care necessary to make your body able to get strong. Sleep is huge.

This guy is 90:
https://www.guinnessworldrecords.com/news/2023/7/worlds-oldest-bodybuilder-still-going-strong-at-90-years-old-755638

And this woman is 86:
https://www.mirror.co.uk/news/us-news/worlds-oldest-female-bodybuilder-86-28693920


Keep at it!