Understanding Muscle Loss: What Causes it and How to Prevent it

Table of contents 

Introduction 

Muscle loss is a common occurrence among people who take a long break from their athletic training or gym training. But what exactly is it? In simple terms, muscle loss is the gradual shrinking and weakening of muscle tissues that one builds up with intense training. Though the loss is greatly visible in athletic people, even those who are not involved in any sort of physical training face this issue. We are all composed of muscles, and with training, we can build more muscles and shape them according to our body structure. If exercise can build muscles, the opposite of it can cause their loss too. There are many factors, apart from just inactivity, that can trigger the loss of muscles; this blog aims to become the gateway that will open the answers to all questions regarding muscle loss. 

What is muscle loss?

You got the gist of what it is in the introduction, but it is more than just that. It's not just the shrinking of muscles; it's the shrinking of muscle strength too. The potential causes can be inactivity, age, medical conditions, an unhealthy lifestyle, dietary issues, etc. Though it is natural to lose muscles with age, the same should not happen during your prime years. Your wrong choices can accelerate the muscle-loss process. Next up, we will delve into the common causes of muscle loss that one must know.

Common Causes of Muscle Loss

There are several reasons behind the muscle loss, but some stand out. Here are a few of them:

Aging 

The decline in muscles is quite visible with age. One can easily notice the decline in muscle mass and strength. This natural loss of muscles is also known as sarcopenia. If one doesn't work against the odds in their prime years, this process can start at 30 and further accelerate after 60. 

Inactivity 

Prolonged periods of laziness can lead to significant muscle atrophy. You will not only lose muscles, but also gain unhealthy weight. Inactivity is the enemy that one must defeat to prevent this loss.

Insufficient Diet

Improper consumption of food and inadequate consumption of a protein rich diet can hinder muscle repair and growth. Once it’s hampered, losing muscles is inevitable.

Chronic Diseases 

Medical conditions like cancer, diabetes, asthma, heart disease, etc. can quicken the loss process. Certain medications also lend a hand in causing loss of muscles.

Stress and overtraining 

Stress is the poison that can make your training go in vain. You might think overtraining will help you gain muscles, but it's the opposite. Training without rest will only cause breakdown rather than growth. 

Symptoms and Diagnosis

Knowing about possible muscle loss earlier can help you alleviate the process. You can take preventive measures and control the loss before it's too late. Here are some symptoms that act as early warning signs:

1. Decreased strength because of decreased muscle mass
2. Fatigue and ineffective training sessions
3. Increased body fat
4. Feeling low all the time

Once you have confirmed the symptoms, it's important to get a proper diagnosis in order to take the next step. Diagnosis involves a number of physical examinations, medical history, family history, muscle biopsies, blood tests, MRIs, CT scans, etc. 

Preventive Strategies

If you want to prevent muscle loss, you must take the necessary measures. We have listed some key strategies that you must adopt:

Regular exercise 

Exercising regularly and indulging in physical activities like resistance training and aerobic exercises help maintain and grow muscles significantly.

Balanced Diet

You must frame a proper diet plan that can help your muscles grow. You must consume a protein-rich diet to ensure effective muscle building and recovery. 

Hydration

Water is life, and no matter how many nutritious meals you eat, without water, you won't get any nutrients. Water helps our bodily processes function well. That's why it's important to stay hydrated.

Get that beauty sleep

It is important to maintain a healthy sleep schedule to help your body unwind. You must aim for 8-9 hours of sleep to support your well being. Like a healthy mind resides in a healthy body, it's the same for muscles too. 

Exercise routine to combat muscle loss

You can incorporate different kinds of exercises into your routine to alleviate the issue. We have listed some exercises that you must include in your routine:

Strength training 

Lifting weights and using resistance bands can help build muscle mass and strength. Focusing on exercises that target multiple muscles is better if you want to build muscles. Exercises that engage different muscles are called compound exercises. Some of them are squats, bench presses, deadlifts, etc. 

Aerobic exercises 

Keep your body moving with cardiovascular exercises like running, cycling, and swimming. They also improve overall health and muscles, just like strength training. 

Flexibility and balance exercises

These exercises keep your core involved and strengthen it with time. These exercises are also great for gaining muscle and hindering muscle loss. 

High intensity interval training (HIIT)

These are great as they help burn calories for a few hours post workout. They effectively improve cardiovascular health and support muscles.

Nutritional tips for maintaining muscle mass 

Proper nutrition is imperative for your muscle health. You must consume food for muscle growth religiously to get that toned Greek-like physique. We have laid out some tips that can help you prevent muscle loss:

Protein rich diet

Include foods that are high in protein to ensure that your muscles don't face a shortage of necessary proteins. For example, meats, fish, eggs, tofu, paneer, beans, legumes, etc.

Healthy fats

Consuming healthy fats not only helps with muscle gain but also helps maintain a healthy weight. You can find this in peanut butter, avocados, nuts, seeds, olive oil, etc. 

Carbohydrates 

Foods that are rich in carbohydrates are essential, as they give you the energy needed to support your training sessions. 

Supplements 

You can add the best protein powder for building muscle from Divine Nutrition to your diet to see significant results. 

Lifestyle modifications

Here are some tips that you must follow to maintain a healthy lifestyle:

1. Let go of the stress that's taking a toll on your body.
2. Reduce screen time and replace it with stretch time.
3. Don't let junk food turn your body into a junkyard that's going to fall without fail.
4. Set a sleep schedule and religiously follow it.
5. Exercise regularly for yourself, as forced exercise will only feel stressful.
6. Get yourself checked by the doctor on a regular basis. 
7. Don't let cigarettes or liquor trap you into the net of addiction. 

Conclusion 

Muscle loss is unavoidable, but the good thing is that you can gain it again as long as your body allows. You just need to understand the reasons behind your shrinking muscles and work to build them again. With a good routine, you can achieve your dream body without any hassle. Also, rest assured that Divine Nutrition’s best muscle protein powder is here to lend a hand. 

Frequently asked questions 

Q1. What are the common symptoms of muscle loss?

Some common symptoms are visible muscle shrinkage, fatigue, feeling low, less stamina during workouts, and drowsiness because of lost muscle strength. 

Q2. How can Divine Nutrition’s Mass Gainers help with muscle loss?

It can help you maintain your muscle mass. By providing you with essential nutrients, they will keep you in shape. 

Q3. Are supplements helpful in preventing muscle loss?

Yes, they are great for preventing muscle loss.

Q4. What types of exercises are effective in preventing muscle loss?

If you want to alleviate muscle loss rate you must do strength training, cardio, stretching, flexibility exercises and core strengthening exercises.