Sarcopenia & bodybuilding

Sarcopeniaman

Keen to share BB tips for those like me over 60 who is maintaining a weight training regime alongside diet control (protein) to try to delay sarcopenia

AnnPT77

Do you have some health condition that makes sarcopenia more likely? If not, being athletically active (especially that strength exercise) and getting overall good nutrition (not just protein, but adequate fats, fiber, micros) should be the reasonable route, IMO.

I'm not a bodybuilder, don't do as much strength exercise as I should, but am very active, don't have obvious signs of sarcopenia yet at age 66. (My profile photo is me at age 60; I'm female.) I have friends in their 70s and even 80s who are still doing really well, too. In particular, a 76-year-old female friend who's been lifting regularly since her late 30s is in amazing condition, really strong, but is not a bodybuilder and doesn't have that appearance . . . but you'd think she was decades younger to look at her, see what she does routinely.

Have you read the Prot-Age Study Group recommendation report? There are some helpful details in there on the topic of protein intake in our age group, specifically, including specific recommendations for some specialized cases.

Full text link: https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext

That's about all I've got for suggestions, but you might try posting in the Gaining Weight and Body Building part of the MFP Community, too. I know there are some 60+ folks here who are more weight training focused than I am. (I'm mostly a rower, on-water when I can, machine when I must; and do some cycling for variety. I only strength train for a limited time in my rowing off-season, usually, TBH. It's sub-optimal, I know.)

Best wishes for progress/success!

sijomial

I train for strength rather than bodybuilding but to me the basics are still the same - train well and train consistently.

At 62 there are differences in how I train and the major age-related one is that I have to be more sensible about warm up and recovery. Getting over injuries does seem to take longer now which increases the priority of avoiding them as much as possible.

Although primarily cardio focussed the book Fast After Fifty by Joe Friel is very thought provoking for aging athletes and explains many concepts that translate very well into body building/weight/strength training.
To me the biggest message in the book is to address the far too common lack of ambition in the older age group by both trainers and trainees.

ninerbuff

Almost and though I've seen reduction in strength, my muscle mass hasn't really reduced by much compared to my 40's. I lift everyday focusing on one body part a day doing about 16 sets+ per bodypart. And though I don't lift really heavy any more, I still focus on good muscle contraction and tension throughout my reps.
I have lots of friends past 60 who do well and don't suffer from sarcopenia because they are regularly lifting and are on a decent diet to support it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Sarcopeniaman

AnnPT77 wrote: »

Do you have some health condition that makes sarcopenia more likely? If not, being athletically active (especially that strength exercise) and getting overall good nutrition (not just protein, but adequate fats, fiber, micros) should be the reasonable route, IMO.

I'm not a bodybuilder, don't do as much strength exercise as I should, but am very active, don't have obvious signs of sarcopenia yet at age 66. (My profile photo is me at age 60; I'm female.) I have friends in their 70s and even 80s who are still doing really well, too. In particular, a 76-year-old female friend who's been lifting regularly since her late 30s is in amazing condition, really strong, but is not a bodybuilder and doesn't have that appearance . . . but you'd think she was decades younger to look at her, see what she does routinely.

Have you read the Prot-Age Study Group recommendation report? There are some helpful details in there on the topic of protein intake in our age group, specifically, including specific recommendations for some specialized cases.

Full text link: https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext

That's about all I've got for suggestions, but you might try posting in the Gaining Weight and Body Building part of the MFP Community, too. I know there are some 60+ folks here who are more weight training focused than I am. (I'm mostly a rower, on-water when I can, machine when I must; and do some cycling for variety. I only strength train for a limited time in my rowing off-season, usually, TBH. It's sub-optimal, I know.)

Best wishes for progress/success!

Sarcopeniaman

Thanks for taking the time to share Prot-Age review. Clearly protein intake level is key to support my weight training regime.

JBanx256

Very recently (within the past couple of months maybe?) Alan A. Aragon, Kevin D. Tipton, and Brad J. Schoenfeld put out a paper, "Age-related muscle anabolic resistance: inevitable or preventable?" that was, at least at the time, open-access and may be of interest to you, a pretty good dive into sarcopenia etc. If it's now behind a paywall or you can't find it, drop me a line & I can get a PDF copy to you.

Sarcopeniaman

Thanks for taking the time to share this information. I’ll get back to you if I can’t obtain a copy to read

JBanx256

Sarcopeniaman wrote: »

Thanks for taking the time to share this information. I’ll get back to you if I can’t obtain a copy to read

Sounds good! Also, while this isn't what I was referencing earlier, I just stumbled across this; I realize obesity may not be an issue for you, but it still may be of interest? earlier this month, James Krieger published a research review on it as well:

Inflammation and metabolism: the role of adiposity in sarcopenic obesity
https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/inflammation-and-metabolism-the-role-of-adiposity-in-sarcopenic-obesity/7D14E6172713E0A15C7BD60A7E65AE7A

AnnPT77

Those are both really good, useful links - thanks, Banx!