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Starting around age 30, we all begin to lose muscle mass and strength. For some, this progresses into sarcopenia, a condition that can reduce independence, increase disability, and heighten risks of falls, hospitalizations, and other health complications.
Joining us to discuss how to prevent muscle loss with age is Dr. Stuart Phillips, muscle health expert and professor at McMaster University.
Key Takeaways on Muscle Health and Aging from Dr. Stuart Phillips
What is Sarcopenia?
Sarcopenia is the age-related loss of skeletal muscle mass and function[1][2]. It's common and affects up to 10-20% of older adults, with higher rates as age increases.
Not everyone loses muscle at the same rate. Faster loss is associated with reduced mobility, greater risk of falls, frailty, and increased mortality[2].
Is Muscle Loss Inevitable?
Some muscle loss with age is normal and unavoidable, but the rate of muscle loss varies.
Individuals who lose muscle more slowly maintain independence and quality of life longer.
What Should You Do to Maintain Muscle Health?
Exercise Recommendations:
Resistance Training: The most effective strategy to slow or prevent sarcopenia. Activities include weightlifting, bodyweight exercises (e.g., push-ups, chair stands), and resistance bands.
Aerobic Exercise: Still important for cardiovascular health, but strength training is vital for muscle preservation[3][4][5].
Start Small: Significant benefit comes from simply going from "doing nothing to something." Even simple home-based movements (like standing up from a chair) help.
It's Never Too Late: Gains are seen even in people in their 90s.
Nutrition Recommendations:
Protein Intake: The federal RDA is 0.8g/kg/day (about 0.36g/lb/day), but emerging evidence, including Dr. Phillips’ research, suggests older adults benefit from higher intakes — 1.0–1.6g/kg/day (0.45–0.73g/lb/day), with a focus on evenly distributing protein across meals[6][7][8][9].
Protein at Every Meal: Don't “save” all your protein for dinner. Aim for 25–35g per meal, especially at breakfast, which is typically carbohydrate-heavy.
Food Sources:
Animal Proteins (lean meats, eggs, dairy) are highly digestible and provide all essential amino acids[10][11].
Plant Proteins can also be effective, especially in larger or optimized blends (e.g., pea, soy); newer research shows the gap between plant and animal protein for muscle health is narrower than previously thought, but animal sources may provide a slight edge for muscle mass in older adults[12][13].
Other Nutrients: Calcium and vitamin D also support muscle (and bone) health.
Supplements: Protein bars and powders are acceptable, especially for those struggling with smaller portions or lower appetite, but Dr. Phillips still recommends food first. Ready-to-drink meal replacements can help meet protein needs.
Special Considerations: Weight Loss and GLP-1 Drugs
Rapid weight loss (including from GLP-1 drugs, like semaglutide) increases loss of muscle alongside fat—possibly at a slightly higher lean loss percentage than traditional diet-induced weight loss[14][15][16][17].
To mitigate muscle loss during weight loss:
Prioritize protein intake.
Engage in regular resistance exercise[16][18].
Work with healthcare professionals for ongoing guidance.
Practical Tips
Shop primarily “around the outside” of the grocery store (produce, dairy, meats) rather than the processed food isles.
For those with reduced appetite or meal prep challenges: prioritize liquid sources (milk, Greek yogurt), snacks higher in protein, and simple-to-prepare options.
Meal frequency and protein distribution matter; aim for balanced protein at every meal.
The Bottom Line
Small, consistent investments in exercise, especially resistance training, combined with a protein-conscious diet, pay off later in life through more years of independence and better health.
There’s no magic bullet or drug to stop muscle loss; lifestyle is key.
Resources for more information or support include the Alliance for Aging Research website and the Aging in Motion initiative[1][2][19].
References included as in-line citations.
Sarcopenia & Mobility - Alliance for Aging Research
Sarcopenia and Mobility - Alliance for Aging Research
How to Maintain Muscle Strength over the Years | Banner
Aging and Muscle Loss - My HealtheVet - My HealtheVet
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
https://www.sciencedirect.com/science/article/pii/S1525861013003265
https://researchexperts.utmb.edu/en...mendations-for-optimal-dietary-protein-intake
Protein Needs for Adults 50+ | Healthful Nutrition
Is the RDA for protein too low? | Dr. Stuart Phillips
The role of dietary plant and animal protein intakes on... : Current Opinion in Clinical Nutrition & Metabolic Care
The effect of animal versus plant protein on muscle mass, muscle strength, physical performance and sarcopenia in adults: protocol for a systematic review - PMC
Protein Source and Muscle Health in Older Adults: A Literature Review - PMC
https://academic.oup.com/nutritionreviews/article/83/7/e1581/7954494
GLP-1 Drugs and Muscle Loss: What Patients Need to Know - Highbar Physical Therapy
Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies - PubMed
Weight loss: Study finds keys to minimize muscle loss from GLP-1 drugs
Balancing weight and muscle loss in GLP1 receptor agonist therapy - Nature Reviews Endocrinology
How to Combat Muscle Loss While Taking GLP-1s
Sarcopenia: Taking Charge of Your Muscle Health As You Age - Alliance for Aging Research
Joining us to discuss how to prevent muscle loss with age is Dr. Stuart Phillips, muscle health expert and professor at McMaster University.
Key Takeaways on Muscle Health and Aging from Dr. Stuart Phillips
What is Sarcopenia?
Sarcopenia is the age-related loss of skeletal muscle mass and function[1][2]. It's common and affects up to 10-20% of older adults, with higher rates as age increases.
Not everyone loses muscle at the same rate. Faster loss is associated with reduced mobility, greater risk of falls, frailty, and increased mortality[2].
Is Muscle Loss Inevitable?
Some muscle loss with age is normal and unavoidable, but the rate of muscle loss varies.
Individuals who lose muscle more slowly maintain independence and quality of life longer.
What Should You Do to Maintain Muscle Health?
Exercise Recommendations:
Resistance Training: The most effective strategy to slow or prevent sarcopenia. Activities include weightlifting, bodyweight exercises (e.g., push-ups, chair stands), and resistance bands.
Aerobic Exercise: Still important for cardiovascular health, but strength training is vital for muscle preservation[3][4][5].
Start Small: Significant benefit comes from simply going from "doing nothing to something." Even simple home-based movements (like standing up from a chair) help.
It's Never Too Late: Gains are seen even in people in their 90s.
Nutrition Recommendations:
Protein Intake: The federal RDA is 0.8g/kg/day (about 0.36g/lb/day), but emerging evidence, including Dr. Phillips’ research, suggests older adults benefit from higher intakes — 1.0–1.6g/kg/day (0.45–0.73g/lb/day), with a focus on evenly distributing protein across meals[6][7][8][9].
Protein at Every Meal: Don't “save” all your protein for dinner. Aim for 25–35g per meal, especially at breakfast, which is typically carbohydrate-heavy.
Food Sources:
Animal Proteins (lean meats, eggs, dairy) are highly digestible and provide all essential amino acids[10][11].
Plant Proteins can also be effective, especially in larger or optimized blends (e.g., pea, soy); newer research shows the gap between plant and animal protein for muscle health is narrower than previously thought, but animal sources may provide a slight edge for muscle mass in older adults[12][13].
Other Nutrients: Calcium and vitamin D also support muscle (and bone) health.
Supplements: Protein bars and powders are acceptable, especially for those struggling with smaller portions or lower appetite, but Dr. Phillips still recommends food first. Ready-to-drink meal replacements can help meet protein needs.
Special Considerations: Weight Loss and GLP-1 Drugs
Rapid weight loss (including from GLP-1 drugs, like semaglutide) increases loss of muscle alongside fat—possibly at a slightly higher lean loss percentage than traditional diet-induced weight loss[14][15][16][17].
To mitigate muscle loss during weight loss:
Prioritize protein intake.
Engage in regular resistance exercise[16][18].
Work with healthcare professionals for ongoing guidance.
Practical Tips
Shop primarily “around the outside” of the grocery store (produce, dairy, meats) rather than the processed food isles.
For those with reduced appetite or meal prep challenges: prioritize liquid sources (milk, Greek yogurt), snacks higher in protein, and simple-to-prepare options.
Meal frequency and protein distribution matter; aim for balanced protein at every meal.
The Bottom Line
Small, consistent investments in exercise, especially resistance training, combined with a protein-conscious diet, pay off later in life through more years of independence and better health.
There’s no magic bullet or drug to stop muscle loss; lifestyle is key.
Resources for more information or support include the Alliance for Aging Research website and the Aging in Motion initiative[1][2][19].
References included as in-line citations.
Sarcopenia & Mobility - Alliance for Aging Research
Sarcopenia and Mobility - Alliance for Aging Research
How to Maintain Muscle Strength over the Years | Banner
Aging and Muscle Loss - My HealtheVet - My HealtheVet
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
https://www.sciencedirect.com/science/article/pii/S1525861013003265
https://researchexperts.utmb.edu/en...mendations-for-optimal-dietary-protein-intake
Protein Needs for Adults 50+ | Healthful Nutrition
Is the RDA for protein too low? | Dr. Stuart Phillips
The role of dietary plant and animal protein intakes on... : Current Opinion in Clinical Nutrition & Metabolic Care
The effect of animal versus plant protein on muscle mass, muscle strength, physical performance and sarcopenia in adults: protocol for a systematic review - PMC
Protein Source and Muscle Health in Older Adults: A Literature Review - PMC
https://academic.oup.com/nutritionreviews/article/83/7/e1581/7954494
GLP-1 Drugs and Muscle Loss: What Patients Need to Know - Highbar Physical Therapy
Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies - PubMed
Weight loss: Study finds keys to minimize muscle loss from GLP-1 drugs
Balancing weight and muscle loss in GLP1 receptor agonist therapy - Nature Reviews Endocrinology
How to Combat Muscle Loss While Taking GLP-1s
Sarcopenia: Taking Charge of Your Muscle Health As You Age - Alliance for Aging Research
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