Muscle Health

This Journal offers a general overview on the importance of maintaining functional muscle health and muscle mass as we age.

Without undertaking efforts to maintain our muscle health, we lose 8-10% of our skeletal muscle mass per decade after age 40. The degenerative loss of muscle mass and accompanying strength is called sarcopenia. Muscle atrophy occurs during the aging process, during periods of immobility, and during catabolic states brought on by disease conditions. The process of sarcopenia can be mitigated and reversed through daily use of all muscle groups and through targeted nutritional approaches.

Physical well-being is achieved through a healthy diet and exercise. The development and maintenance of physical health supports balanced mental, emotional, and spiritual health.

This writing will give you a review of the benefits of maintaining muscle health and will offer specific nutritional approaches beyond the recommended habit of a healthy whole food diet; one which excludes the negative chemical ills of processed foods. Maintaining a healthy diet does not mean going on a specific kind of diet, per se, but rather eating in a way that fuels the body with a variety of nutrient-dense foods which encompass protein, fats, carbohydrates and a panorama of micronutrients which occur abundantly in whole foods, and also in nutritional supplements.

Exercise includes the commonly recognized structured forms of aerobic/cardio, weight resistance, balance, and flexibility, but also all forms of lifestyle exercise. This includes all of the daily chores we do such as gardening, cleaning, climbing stairs, and the like. Lifestyle activity adds up in the physically active person and should be considered and developed along with the more structured forms of exercise.

Types of Muscle

Our body has 3 types of muscle to consider: skeletal muscle, smooth muscle, and cardiac muscle. All 3 types have the same requirements for ongoing purposeful use and nutritional biochemistry to promote their health.

Skeletal muscle is a very large and highly metabolically active organ. This muscle type is also known as voluntary muscle as it is called into action by our conscious willful intent. It powers locomotion and our ability to resist the effects of gravity and the types of well known injuries which often come from succumbing unexpectantly to the effects of gravity.

Smooth muscle, also known as involuntary muscle, is usually considered to be largely beyond our conscious control. Through the actions of the autonomic nervous system, consisting of the sympathetic (“fight/flight”) and parasympathetic (“rest/digest”) branches, this muscular system governs the activity of the gastrointestinal tract, the blood vessels, the airways, the urinary tract, functional elements of the skin, and the fine inner muscles of the eye.

Cardiac muscle is the highly active and metabolically specialized muscle of the heart which moves blood, and also emits a vast electromagnetic projection. I consider the blood pumping and electromagnetic emanations of the heart to be equally vital. I have given special attention to heart electromagnetics in a series of earlier writings. The science of heart electromagnetics began to strongly emerge in the 1970s. It has now fully emerged. This vital branch of health research is ongoing.

For the purposes of this writing, I suggest that you consider all 3 of these muscle types as a unified muscle organ system to which the same kinds of physical activity influences and biochemical needs apply.

Some Statistics

In general, we have become too sedentary. We need to get moving.

On average:

• Only one in three children are physically active every day.
• Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.
• Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.
• More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. More than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.
• Only 27% of adults engage in weight training.

Some medical establishments, like the American Heart Association, recommend getting at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous aerobic activity, or a combination of both spread throughout the week. They also recommend adding moderate to high-intensity muscle-strengthening activities like resistance training at least two days per week. You can excel even more by being active at least 300 minutes (5 hours) per week. See Associated Reading reference #1 below.

Thinking of Muscle Health as a Medicine

Not counting smooth muscle and cardiac muscle, there are over 600 skeletal muscles in our body that comprise about 40% of our body weight. The benefits of having and maintaining lean muscle mass extend beyond simply helping us to maintain physical strength.

As stated above, the separate functions of the 3 muscle types include:

• Moving blood throughout the body, distributing nutrients to organs, tissues, and all major body parts
• Expanding and contracting organs (lungs and airways, blood vessels, GI tract, urinary tract)
• Moving and protecting the body

There are additional biochemical and metabolic benefits associated with the health of lean muscle mass:

• Helps maintain blood sugar regulation and insulin sensitivity
• Increases metabolism through thermogenesis
• Decreases inflammation
• Increases testosterone (beneficial for both men and women)
• Increases human growth hormone (HGH)
• Assists in the conversion of thyroid hormone from the inactive to the active form
• Increases mitochondrial synthesis and activity
• Reduces pain (most notably back pain, but also neck pain, joint pain, fibromyalgia pain, etc.)
• Improves immune function
  • Offers a better prognosis if confronted with a cancer diagnosis
  • Fights against conditions such as cachexia from HIV, AIDs, congestive heart failure, and kidney disease
  • Assists in chronic disease prevention
• Increases bone density, and prevents structural imbalances and injuries
  • Supports and protects organs…Lack of muscle tissue, particularly in the abdominal and lower back regions of the torso, allows organs to shift out of their normal position.
  • Provides support for joints, ligaments, and tendons; thus preventing injury and the need for major surgeries and joint repair
• Improves healing
  • Growth factors coordinate to promote cell and fiber growth after injury.
• Improves mood
• Improves cognitive function via BDNF (Brain-derived Neurotrophic Factor)
• Improves adaptive abilities to various stressors as we age

Exercise to Increase Lean Muscle Mass

The numerous benefits of building lean muscle mass listed above should encourage anyone to establish an exercise movement routine that includes resistance (weight) training, balance, and flexibility in addition to the more cardio aerobic movements.

Resistance training is an essential and powerful tool for increasing lean muscle mass. You can use your own bodyweight for resistance by performing exercises like push-ups, sit-ups, planks, squats, and lunges, to name a few. Or, you can opt for weight training. When using weights, it is important to choose an appropriate weight that is not too easy to lift and not too heavy to move without injury.

In the course of daily activities and chores, you can also take the time to regularly pick up heavy things in a safe fashion and place them back down. Brace your core torso muscle groups and use back and leg mechanics properly when lifting any heavy object.

Using proper form is important to avoid injury, and so you might consider working with a trainer or attending classes in the beginning. Include exercises that work all different parts of your body. Full-body strength training routines allow you to do this during the same session, but some people prefer to focus on one area of the body each day. You can choose to structure your program however you like, but make sure no muscle goes untrained along the way.

Also, consider focusing on functional training that adds weight to movements similar to those you might do on a normal day. This will make you stronger and better at the things you already do and help keep you from getting injured.

Targeted Food Based Nutrition to Enhance Muscle Health and Function

The term “targeted nutrition” is used when considering any specific type of food intake or nutritional supplementation to maintain and enhance a particular bodily function.

Here is a listing of a few articles about targeted foods which enhance muscle health, maintenance, and recovery. The foods you will see listed in these articles are all around very wholesome foods for all aspects of physical health.

1. 6 Foods You Need To Eat To Improve Your Muscle Health…these 6 foods are commonly seen in all lists of foods for muscle health.
2. 10 Foods to Help Seniors Build Strong Muscles…a repeat of #1, plus a few more.
3. Top 20 Foods to Gain Muscle Mass…a more extensive listing of good foods for muscle health. I think almonds and almond butter is a better nut type for muscle health than peanuts.
4. 8 Muscle Recovery Foods to Snack On After Your Next Workout…this is a list of some muscle health foods not commonly considered, and are helpful in post exercise recovery.

Targeted Nutritional Supplements to Enhance Muscular Health and Function

The body building movement, which picked up more and more momentum in the 1950s and subsequent decades, has ushered in much new research and science about specific nutritional supplements which are proven to enhance muscle health.

In the decades since the 1950s biochemical science has continued to advance, and the application of this science has blossomed into information that anyone can learn to apply and benefit from. This is especially true in consideration of the science of nutritional supplementation.

A simple listing of the nutritional supplements which benefit muscle health and development includes protein supplements, particular amino acids, vitamins, and minerals and on to other important considerations such as amino acid complexes, collagen, hormones, growth factors, and biochemistry to support mitochondrial function.

Designs for Health offers a comprehensive array of supplements which include all of the elements needed for muscle health, excepting the sex steroid hormone testosterone which requires a medical practitioner prescription.

The DFH links below cover all of the important nutritional elements which support muscle health, maintenance, and growth. DFH has multiple products which contain these elements. Please visit the website store to find other products which contain the elements listed below. The most popular products are linked here.

1. Protein…protein rich foods and protein powders
2. Amino acids…branched chain amino acids (isoleucine, leucine, valine), glycine, lysine, proline and hydroxyproline. Other dedicated amino acid complexes in the DFH line are Amino Acid Supreme and Amino Acid Synergy. A key ingredient in these 2 products is alpha-ketoglutarate. See Reading Reference #6 below for more information on AKG.
3. Vitamins…B vitamins, vitamin C and vitamin D
4. Minerals…zinc
5. Amino acid complexes…creatine and carnitine
6. Collagen…collagen powder
7. Hormones…DHEA and testosterone
8. Growth factors…Beta-hydroxy beta-methylbutyrate (HMB)
9. Mitochondrial support…carnitine, CoQ10, B vitamins, magnesium, omega fats, lipoic acid. Please refer to the earlier writing Minding your Mitochondria for an in-depth details about how to support mitochondrial health and efficiency.

I want to fill in some additional information here and register a few points of helpful information about some of the nutritional elements and supplements listed above.

Muscle tissue is all protein. The recommended daily maintenance dose of protein is 1 gram of protein per kilogram of body weight per day. (There are 2.2 pounds in a kilogram.) I believe that this number is too high for those who do not engage in aggressive physical training. For those whose activity level falls short of aggressive body building or high-end athletic training, a more conservative dosing of daily protein would be 60 to 75% of that using the 1 gram/kilogram of body weight/day calculation. Blood measurement of total protein and albumin levels also offers a guide.

About 30% of our muscle matrix of protein is made from collagen. Collagen is comprised of the cross linked amino acids proline and hydroxyproline. This cross linking is facilitated by the action of the enzyme lysyl oxidase, which requires zinc and vitamin C for its function. Collagen is the protein matrix that literally holds us together. It is a forming protein for bones, muscles, fascia, tendons, and joint surfaces. Collagen also holds the entire extracellular matrix in form.

Collagen is a very important element to take on a daily basis, especially after age 50 when our collagen matrix begins to degrade if we are not actively maintaining it. Joint inflammation, pain and degredation, aneurysmal blood vessels, lax cardiac valves, weak nails and hair, and wrinkling sagging skin are just a few of the conditions which come to mind when considering collagen deficiency.

Creatine and carnitine are both derived from eating meat. Creatine is important for mitochondrial health and is essential for muscle health and brain health. It is worth noting that vegetarians and vegans should consider supplementing with the nutritional elements that they not be getting enough of: iron, vitamin B12, carnitine, creatine, carnosine, and protein.

Cardiac muscle functions best when all of the nutrients above are replete. In addition, heart muscle requires the 5 carbon sugar ribose as an important fuel source. I refer you to the important DFH supplements Ribo-CarniClear and D-Ribose.

And finally, regarding the element hydroxy-methylbutyrate (HMB), which is an important ingredient in the DFH supplement MyoStim, here is some helpful information. HMB is a metabolite of the branched-chain amino acid leucine, which is the most potent stimulator of the biochemical pathway known as mTOR, which stands for “mechanistic target of rapamycin.” This rather complex chemical pathway has many roles; among these roles is protein synthesis in muscle cells. To activate mTOR and boost muscle protein synthesis, you need a significant quantity of the amino acid leucine, at least 3 grams, which is contained in each serving of MyoStim.

Supplementation with HMB has been shown to increase exercise-induced gains in muscle size, muscle strength, and lean body mass, reduce muscle damage from exercise, improve aerobic exercise performance, and expedite recovery from exercise. Medical reviews and meta-analyses indicate that HMB supplementation also helps to preserve or increase lean body mass and muscle strength in individuals experiencing age-related muscle loss. HMB produces these effects via mTOR pathways by stimulating the production of proteins and inhibiting the breakdown of proteins in muscle tissue. No adverse effects from long-term use as a dietary supplement in adults have been found. (References)

Optimal Protein Requirements to Maintain Muscle Mass and Strength

When calculating your protein needs it is important to make the calculation based on grams per kilogram (kg.) of lean mass, not total body weight. The reason for this is because you do not need protein to maintain your fat mass. You need it to maintain your lean muscle mass. In calculating your protein requirements first determine what your ideal lean body mass (weight) is and divde that number by 2.2 pounds/kg. This will be your ideal lean body mass in kilograms.

Then use the general age requirement guidelines below:

• Children and young adults — 2 grams of protein per kg. of lean body mass for children and 0.8 grams of protein per kg. of lean body mass for adults
• Adults — 0.6 to 0.8 grams of protein per kg. of lean body mass
• Bodybuilders — 1 to 1.2 grams of protein per kg. of lean body mass
• Endurance athletes — 1 to 1.5 grams of protein per kg. of lean body mass
• Seniors — 0.8 grams of protein per kg. of lean body mass; possibly more if muscle wasting is a problem

If you have questions about your specific needs of the nutritional advice offered above, please be in touch with me to arrange a consultation.

Signing off from Crestone and Beyond

Associated Reading

1. Muscle Tone Matters: The Key to Optimal Body Composition and Metabolic Health…A nice synopsis of the considerations posed in the title. “Muscle tone is traditionally defined as the residual tension that exists in a relaxed muscle, or the passive partial contraction of the muscle during a resting state. Physical activity, especially resistance training, is considered an integral part of maintaining muscle tone by stimulating muscle protein synthesis and increasing or maintaining muscle mass. Muscle loss, on the other hand, has been associated with delayed recovery from illness, impaired wound healing, reduced resting metabolic rate, physical disability, poorer quality of life, and higher health care costs.”
2. American Heart Association Recommendations for Physical Activity in Adults and Kids…a nice summary of good recommendations.
3. Muscle-strengthening Exercise Epidemiology: a New Frontier in Chronic Disease Prevention…”Compared to aerobic physical activity/exercise, muscle-strengthening exercise has been generally overlooked in public health approaches for chronic disease prevention.”
4. Effectiveness of muscle strengthening and description of protocols for preventing falls in the elderly: a systematic review…”The studies with high methodological quality lead us to conclude that lower limb muscle strength training is effective for preventing falls. However, this training should be accompanied by the training of other skills, such as balance and gait, and education.”
5. Vitamin Intake and Loss of Muscle Mass in Older People with Type 2 Diabetes…Older people with type 2 diabetes and loss of muscle mass have lower vitamin B1, B12 and D intake.
6. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit…a 2019 article in the journal Nutrients which goes into some technical detail in a good overview.
7. Alpha-Ketoglutarate: Physiological Functions and Applications…this is a nice technical summary of the effects of AKG on bone-collagen-muscle health, immune system health, and aging health.
8. 5 Ways to Prevent and Reverse Age-Related Muscle Loss…this writing lists omega 3 fatty acids, whey protein, exercise, miso, and vitamin D as being beneficial to muscle health and maintenance.
9. Krill Oil for Muscle Health and Recovery…the omega 3 fatty acids, choline and astaxanthin in krill oil has important antiinflammatory, antioxidant, and maintenance effects in muscle tissue.
10. Recent Review Explores the Impact of Nutraceuticals on Tendon Health and the Inflammatory Response…this nice summary explains the benefits curcumin, green tea (EGCG), genistein, and quercetin on tendon health.
11. Low Muscle Mass Linked to Cognitive Decline…a recent 3 year longitudinal Canadian study…“We found that having low muscle mass was associated with greater decline in executive cognitive functions over three years, compared to having normal muscle mass, but not with memory nor psychomotor function loss…Executive functions are important in our day-to-day activities and behaviors as they help us sustain attention, organize thoughts, and make decisions.”
12. Building muscle and reassessing protein intake…Stuart Phillips, Ph.D. and Rhonda Patrick, Ph.D. discuss a lot of muscle biochemistry and physiology in this excellent video.
13. Exercise to Reduce Muscle Loss and Inflammation…a very nice short and to the (important) points article.