Dear blog readers and loyal PEAK customers, anyone who read Part 1 of my blog post “Generation OVER 40 – Is It Still Possible to Build Muscle as We Age?” surely couldn’t have been looking forward to the release of Part 2, given the countless pieces of bad news about the changes that come with aging. In this part, I’ll lift your spirits again by showing you the wide range of options we have for building muscle mass and improving our performance even as we age. The list of benefits resulting from the measures described is just as long as the list of negative changes.

Nutrition OVER 40 for Muscle Building

As we age, we certainly have to work harder to gain additional muscle, but rebuilding muscle is not impossible. Studies have already shown that it’s possible to increase physical performance by 30% in just 12–16 weeks for people between the ages of 50 and 100. To achieve such results, nutrition and training must be well coordinated. When it comes to nutrition, we must adapt to the new realities that come with aging. As mentioned in Part 1, the sense of taste—and, consequently, the feeling of hunger—declines with age. However, it is crucial to consume sufficient amounts of the macronutrient protein in particular and to maintain a balanced isocaloric energy balance in terms of total calorie intake (expenditure = intake).

In general, older adults show weaker responses to nutrients.

Recovery Process

Recovery is also an issue for younger exercisers. However, the ability to recover declines for those over 40. What matters most now is nutrient intake after exercise and triggering anabolic responses in the body through the nutrients consumed. The over-40 generation faces the following challenges:

Problem 1: Declining sensitivity to essential amino acids

With age, sensitivity to essential amino acids (EAAs)—which are responsible for muscle growth—diminishes. It is therefore of utmost importance to consume enough total protein, including its essential amino acid content.

Recommendation: 30–40 grams of protein or 15 grams of essential amino acids (EAAs) per meal to counteract this desensitization.

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Problem 2: Insulin and Protein Synthesis

In general, carbohydrate intake raises blood sugar. With the help of insulin, this blood glucose is then transported from the blood intoe cells. Insulin acts as a storage hormone and builds up energy reserves in muscles, the liver, and adipose tissue. In addition to its role as a storage hormone, insulin (triggered by carbohydrate intake) leads to a greater increase in protein synthesis in young people than amino acids alone, since the resulting insulin release following carbohydrate intake increases blood flow to the skeletal muscles. OVER 40, an additional intake of carbohydrates tends to reduce protein synthesis due to elevated insulin levels, as our cells develop insulin resistance with age. This phenomenon is also the reason for muscle loss in old age and reduced recovery capacity after training.

Problem 3: Insulin and Blood Flow

In general, blood flow is regulated by signaling molecules that cause blood vessels to constrict or dilate. NO (nitric oxide) improves blood flow by having a vasodilatory effect. Endothelin-1 (ET-1) impairs blood flow by constricting the blood vessels. The ratio of NO to ET-1 determines the quality of blood flow. Insulin stimulates the capillaries to produce more NO, shifting the NO/ET-1 ratio in favor of NO and causing the blood vessels to dilate. Improved blood flow leads, on the one hand, to an enhanced delivery of important nutrients and oxygen to muscle cells and, on the other hand, to an improved removal of metabolic waste products, which promotes recovery.

Therefore, an appropriate cool-down is recommended after every strength training session to lower muscle tone and accelerate the removal of exercise-induced byproducts, such as lactate.

In older adults, however, blood flow does not improve as a result of insulin release triggered by carbohydrate intake. Older adults have up to 130% more ET-1 than younger individuals. Insulin cannot counteract this ratio due to increased insulin resistance. Thus, even in this context, there is no benefit to consuming a meal rich in protein and carbohydrates as one ages.

Measures to Increase or Restore Insulin Sensitivity in Older Adults

Diet: A general restriction of carbohydrate intake has a positive effect on the insulin sensitivity of our muscle cells. The goal should be a maximum daily intake of 1.5 grams of carbohydrates per kilogram of body weight. In addition to improved insulin sensitivity, such a dietary change can also lead to a reduction in body fat and enhanced muscle growth, which positively alters overall body composition. When restricting carbohydrate intake, the missing energy should be obtained from fat sources; otherwise, there is a risk that muscle tissue will be used as an energy source, especially during a low-calorie diet. (Gluconeogenesis) Fat provides energy and, through the cholesterol it contains, also supplies the building blocks for testosterone production. In general, when it comes to fats, the intake of monounsaturated and polyunsaturated fatty acids should be prioritized. The most important components are the polyunsaturated omega-3 and omega-6 fatty acids in the correct ratio. When choosing carbohydrate sources, one should opt for fiber-rich carbohydrates. Examples include whole-grain rice, whole-grain bread, or oatmeal. These so-called “slow” carbohydrates slow the rise in blood sugar after a meal, thereby reducing the resulting insulin release (see glycemic index and glycemic load). This prevents cells from being overwhelmed by an excess of glucose and, consequently, from becoming desensitized to it. The recommended intake of dietary fiber, which aids digestion, is 60 grams per day. Supplements The range of supplements available to enhance performance and build muscle is virtually endless. Especially as we age, one can benefit significantly from a targeted selection. Creatine As early as 2003, meta-analyses demonstrated that creatine supplementation combined with strength training leads to a significant increase in strength and lean body mass. Studies on older participants show that creatine helps prevent muscle loss and can even help build muscle, making it an extremely beneficial supplement when combined with strength training. There’s no need to worry about kidney strain, even in older age, as long as the kidneys are healthy. However, just as in younger years, it’s important to stay adequately hydrated. Note: When choosing the right form of creatine, even in older age, you still need to determine whether you are a responder or a non-responder. Three out of ten people experience no anabolic changes when taking creatine monohydrate and must switch to a different formula, such as creatine alpha-ketoglutarate (Creatine AKG). . DHEA A few studies show positive changes in muscle building through increased testosterone production even in younger individuals. The effects in the OVER 40 generation, however, have been sufficiently studied and proven. Our body uses DHEA to produce testosterone, among other things. DHEA production is reduced with age. Exogenous supplementation can compensate for a deficiency and improve hormonal balance. Note: 7-KETO-DHEA is a special form of DHEA that, due to its structure, cannot be converted into sex hormones. However, taking it still offers benefits by positively influencing the immune system. Glutamine Glutamine is the most abundant amino acid in skeletal muscle. It performs a wide range of functions in both young and old individuals. It accelerates recovery after exercise, supports a strong immune system, and—especially in older adults—helps maintain fluid levels in muscle cells (anabolic environment). Arginine Blood circulation deteriorates with age. We’ve already discussed the mechanism responsible for this above. Taking arginine in older age has been shown to improve blood circulation and, as a result, enhance the supply of nutrients and removal of waste products from the muscles. Phospholipids Phospholipids are components of our body’s cell membranes. Since we face increased cellular degeneration as we age, supplementation with phospholipids can be beneficial. Vitamins and Minerals In particular, an adequate supply of zinc in older age ensures maximized endogenous testosterone production, which we need for muscle building. With sufficient intake of vitamin D and calcium, bone loss can be halted and the skeleton stabilized. For all other vitamins and minerals, care should be taken to consume the internationally recommended amounts. In some cases, higher minimum amounts are recommended starting at a certain age. Glucosamine While not directly beneficial for muscle building, glucosamine is indirectly of great importance for the musculoskeletal system; as a so-called joint nutrient, it is a sensible supplement, especially in older age. It keeps joints healthy and thus enables pain-free strength training.

To optimize your diet and maximize your results, we recommend consulting a nutritionist!!

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What should a workout routine for people OVER 40 look like?

In general, it’s important to stay active and engage in physical activity as you age. Even as we age, we’re capable of adapting through body-shaping stimuli that originate from muscle activity. Exercise-induced physical adaptations are particularly crucial in older age for performance, health stability, resilience, recovery capacity, and well-being. Strength is essential for overcoming resistance. It is constantly needed in everyday life and provides protection for the entire musculoskeletal system. Good mobility (a wide range of joint motion) is subjectively perceived as positive and also helps protect the joints. The ability to perform precise movements (coordination) is of great importance for older adults and should be part of every training program (proprioceptive exercises). Other notable effects of exercise for those OVER 40 relate to body composition, bone density, fluid balance, and mental functions. The overarching principle should be REGULARITY. Even just 30 minutes of exercise per day can help maintain performance and fitness. It is also entirely possible to achieve good results in competitive sports even in later life.

Endurance Training

Endurance Training for Improved Blood Circulation

As we’ve seen with age-related changes, blood circulation—and thus the supply of nutrients to the muscles—declines. This is due to an imbalanced ratio of vasodilating NO to vasoconstricting ET-1. Regular aerobic exercise can reduce ET-1 levels, resulting in improved blood circulation.

Recommendation: 30–45 minutes of aerobic cardiovascular training 3 times a week

Endurance Training and Cardiovascular Diseases

Chronic ischemic heart disease, acute myocardial infarction, and heart failure are currently the leading causes of death in Western industrialized societies. For this reason, regular endurance training is recommended as a preventive measure. Even endurance training as a competitive sport—which has been the subject of repeated controversy in recent years—appears to have positive effects on health. Studies show that endurance athletes have a higher life expectancy than inactive individuals.

Endurance Training and Physical Performance

As a person ages and becomes less active, there is a decline in cardiopulmonary performance (cardiovascular system), glycogen stores, and capillary density, accompanied by increased blood viscosity. Endurance training can help counteract these changes, although they cannot be completely halted. Starting at age 60, endurance athletes typically experience a more pronounced decline in performance, which is difficult to prevent even with an increased training volume. However, despite this decline in performance, individuals who are well-trained in endurance exercise exhibit more efficient cardiac function even in older age; this means that the heart operates more efficiently and requires less effort under a given workload. Combined with improved blood rheology (flow properties) and enhanced fat metabolism, this results in a significantly lower risk of cardiovascular disease, a longer life expectancy, and a higher quality of life.

Endurance Training, Muscle Loss, and Muscle Gain

Despite all the benefits of endurance training, it is nevertheless important to note that endurance training alone is not sufficient to counteract age-related muscle loss or to build muscle mass as we age. This is where strength training comes into play.

Strength Training

General

In general, planning a strength training program for older adults requires taking more variables into account than is necessary for younger individuals. Health conditions and medical issues that may affect strength training (e.g., herniated discs), medications related to physical activity (e.g., beta-blockers for high blood pressure), and general physical changes in people OVER 40 must be assessed through a medical history and incorporated into the training plan. Just as in younger years, the skeletal muscles of individuals over 40 require a so-called hypertrophy-specific stimulus to halt muscle loss and promote muscle growth. The muscles experience such a stimulus at a training intensity of 60% of maximum strength. However, to determine this maximum strength in older adults, one should not rely on 1RM tests but rather perform maximum strength tests in the submaximal range and then make appropriate extrapolations. Having a personal trainer create an individualized training plan certainly offers advantages. The following considerations can help you develop an age-appropriate plan even without consulting a specialist:

Training Frequency

Due to reduced recovery capacity in older adults and a noticeable slowing of recovery processes, strength training should be performed no more than 3–4 times per week. A muscle group should be trained no more than once every 5 days. Training frequency should be adjusted based on how the trainee feels.

Workout Structure

The duration of a workout should be no more than 60–75 minutes. After 30 minutes, the concentration of human growth hormone (HGH) is at its highest; after 60 minutes, testosterone levels peak. Workouts longer than 75 minutes tend to lead to elevated cortisol levels, which are no longer conducive to muscle growth.

The Training Session

Warm-up Warm-ups are particularly important as we age. The active and passive musculoskeletal systems have already endured years of wear and tear and must therefore be thoroughly prepared for the upcoming physical exertion. Recommendation

• Light cycling on the ergometer (5 minutes)
• Before starting to train a muscle group, perform 2 warm-up sets of the respective exercise
• An additional warm-up set before the first set of each subsequent exercise

Training Equipment: Provided there are no physical complaints, free weights should be used whenever possible to train intermuscular coordination (the way muscles work together). Training Methodology: Even in older age, there’s no reason not to do split training starting from 3 training days per week. If training 1–2 days a week, a full-body workout is more suitable. It’s a good idea to train with light weights that gradually increase in weight. The method behind this is the “blunted pyramid.” High-intensity techniques should generally be avoided, as the risk of injury is too high and these techniques require a high level of recovery capacity. Even as you age, you benefit from training periodization, with constantly varying rep ranges from 6 to 20 reps. The only thing you should avoid is training in the maximum strength range (1–5 reps). The number of sets depends on your individual recovery capacity. As a rule, 6–9 sets per muscle group at a good intensity are sufficient to stimulate muscle growth. Poor form should be avoided. Proper execution is essential. TUT (Time Under Tension) TUT (Time Under Tension) defines the manner in which a repetition is performed. It should be geared toward hypertrophy rather than explosive movements. A 2/0/2 split is particularly suitable for hypertrophy—i.e., 2 seconds each for the eccentric and concentric phases of movement, and 0 seconds for phases involving static work (holding the weight in a position). Training with an emphasis on the eccentric phase and a TUT of 4/0/2—that is, 4 seconds of eccentric work, 0 seconds of static work, and 2 seconds of concentric work—can also promote muscle growth in older adults.

The principle of variation applies. The TUT should be replaced with a variation at certain intervals to prevent the body from adapting.

Cool-down: Immediately after training, the muscles worked should be passively and statically stretched (20–30 seconds). Cycling on an ergometer ensures a gradual return to rest for the cardiovascular system and a reduction in muscle tone. Other Measures Proprioceptive training helps maintain good muscle coordination and stability of movement and is particularly recommended for preventive and rehabilitative purposes in older adults. Additional endurance training (see above) should always be performed on a separate day to avoid overtraining.

Alternative Training with Vibration

Although studies have not measured any increase in strength in trained individuals who performed vibration training, it appears to be a viable alternative to strength training for untrained individuals. Elevated levels of testosterone and growth hormone were observed, suggesting it is an effective therapy, particularly for older adults who are unable to perform strength training for health reasons.

Benefits of Building Muscle Strength in Older Adults

General Benefits Adequate muscle strength is a fundamental prerequisite for independent living, maintaining quality of life, and performing endurance activities. In addition, strength training provides a stimulus for maintaining and increasing muscle and bone mass. By stabilizing body weight during weight transfer and locomotion, as well as maintaining muscle mass under standardized and situational conditions, activities of daily living (ADL) are improved and optimized, and falls are prevented. The development and mobilization of strength are necessary for overcoming body weight and stabilizing the trunk. The optimization of neuromuscular control and regulatory mechanisms leads to coordinatively optimized stabilization of peripheral joints and a temporally optimized sequence of the kinematic chain of the extremities. Regular training can halt muscle atrophy and restore the fiber distribution in older adults to levels comparable to those of the younger generation. Intramuscularly, increased activity of motor neurons and greater availability of high-energy phosphates can be detected, leading to an improvement in muscle quality. An increase in muscle mass results from the enhanced incorporation of contractile proteins. Well-trained muscles prevent pain; they stabilize the joints, prevent knee and back problems, and keep the body upright. Imagine well-balanced musculature as a corset that keeps the body straight and stabilizes it. Well-trained back muscles prevent disc problems and back pain. Strong thigh muscles protect against knee problems. Muscles eliminate excess body fat. Building muscle mass is synonymous with building metabolically active, calorie-burning structures. With more muscle mass, it’s possible to increase your basal metabolic rate—that is, the minimum rate of metabolism over a 24-hour period. To meet this basal metabolic rate, the body draws on fat stored in its fat depots. An increased rate of calorie expenditure while maintaining the same calorie intake means a greater release of fatty acids from fat depots and a reduction in body fat. The positive effects on cellular insulin sensitivity also play a role in the reduction of body fat and the overall improvement of body composition. Reducing excess abdominal fat also lowers the risk of developing cardiovascular diseases and diabetes. Muscles boost brain performance. According to research by the German Sport University Cologne, there is a close connection between muscle mass and cognitive ability. Physically active seniors are even capable of brain activity comparable to that of 30-year-olds. One possible explanation lies in the proteins produced by muscle tissue. “Brain-derived neurotrophic factor” (BDNF) controls the growth and viability of neurons (nerve cells). This BDNF—which was previously believed to be produced only by the brain—is generated during strength and endurance exercise and released into the bloodstream. This mechanism helps explain, among other things, why exercise can significantly reduce the risk of Alzheimer’s disease.

Summary

Even as we grow older and face a number of negative changes, it is still entirely possible—even at age 40 and beyond—to build muscle and improve performance. We are the architects of our own destiny when it comes to maintaining our quality of life and health and minimizing the risk of serious age-related diseases. However, what sounds so simple here actually requires careful planning that takes into account the changes that come with age. The key points to consider have been described in detail in my BLOG and should enable everyone to slow down the march of time a little for themselves. Anyone who is still unsure, however, should consult a trained nutrition and fitness advisor to develop an optimized, personalized nutrition and exercise plan. With this in mind, I wish all readers—both young and old—every success and long-lasting good health. Best regards, Holger Gugg www.body-coaches.de