After fifty you gradually lose muscle mass, a process called sarcopenia. In women it speeds up around menopause, as the drop in oestrogen protects muscle tissue less. The good news: with strength and protein there is a lot you can do about it.
I think this is one of the most underrated topics in healthy ageing. Muscles are not just for the mirror, they help determine how independent and sturdy you stay. And it is never too late to start.
In this article you read what sarcopenia is, how much protein and training can help, and how to get started practically.
What is sarcopenia?
Sarcopenia is the gradual loss of muscle mass and strength that comes with ageing. The European working group that defines the condition sees low muscle strength as the main characteristic, supplemented by low muscle mass (Cruz-Jentoft et al., 2019).
The loss begins insidiously, often from your forties, and speeds up after that. Without pushback, you only notice it when something feels heavier than before: a staircase, a shopping bag, getting up from a low chair.
For women, menopause adds to it. The hormonal change makes it harder to build muscle, which makes it extra important to do something about it.
Why do muscles matter so much?
Muscle strength links strongly to your resilience at a later age. More muscle usually means better balance, less fall risk and easier recovery after illness. Muscles are a kind of reserve.
They also play a part in your metabolism. Muscle tissue helps process blood sugar, which is favourable for your metabolism in the long run. Less muscle is linked to a less favourable metabolic profile.
How your overall resilience relates to your age is in our article on biological age, in which muscle strength is a recurring predictor.
How much protein do you need after 50?
Older adults need relatively more protein than younger ones, because the body uses protein less efficiently. An international expert group advises about 1.0 to 1.2 grams of protein per kilo of body weight per day for healthy older people (Bauer et al., 2013).
For a woman of 70 kilos that comes down to roughly 70 to 84 grams of protein per day. The Dutch Nutrition Centre (Voedingscentrum) points out that you best spread it across your meals, rather than all at once.
The table below gives a rough direction. See it as general information, not personal diet advice.
| Pillar | Rough direction for women 50+ |
|---|---|
| Protein per day | about 1.0 to 1.2 grams per kilo of body weight |
| Distribution | spread across 3 to 4 meals |
| Strength training | about 2 to 3 times per week |
| Vitamin D | per Health Council advice from 50 |
Good protein sources are dairy, eggs, fish, meat, legumes and nuts. Combine plant sources for a more complete amino acid profile.
Which training helps most?
Strength training is the strongest lever against muscle loss. A meta-analysis showed that resistance training measurably improves muscle strength in older adults, regardless of the age you start (Peterson et al., 2010). Two to three times a week is enough for many people.
You do not have to go to a gym. Exercises with your own body weight, resistance bands or ordinary weights work too. What matters is that you challenge the muscles enough and build up gradually.
Combine strength with enough protein and vitamin D for the best result. On the latter, read more in vitamin D and ageing.
Is it too late if I only start now?
No. Research shows time and again that muscles still respond to training at an older age. You may build up more slowly than at twenty, but the gain is real and measurable.
Start small and build up. Two short strength sessions a week, a protein-rich breakfast and a daily walk are a fine start. Consistency counts more than intensity.
Want the broader picture of healthy ageing? Then read our overview on healthy ageing for women.
Which blood values are relevant here?
You do not measure muscle mass with a blood test, but a few values can give context. A vitamin D deficiency can worsen muscle weakness, and your general status gives insight into how your body is doing.
At Lunara you can check your vitamin D via vitamin D (25-OH), or get a broader view with an extended health check. Every result is assessed by a BIG-registered doctor.
Notice unexpected muscle weakness or fatigue? Discuss that with your GP, because other causes can be behind it too.
Sources
- Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. PMID 30312372.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. PMID 23867520.
- Peterson MD, Rhea MR, Sen A, Gordon PM. Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Res Rev. 2010;9(3):226-237. PMID 20385254.
- Voedingscentrum. Protein and ageing. Available via voedingscentrum.nl.
Every blood test result at Lunara includes a professional assessment by a BIG-registered doctor. For treatment decisions, discuss your results with your GP.
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