Unfortunately, a very large number of older adults are affected by sarcopenia (muscle loss). This significantly reduces physical performance and increases the risk of frailty and falls.
What many people don't know: age-related muscle loss begins as early as age 30. On average, you lose about 0.5–1% of muscle mass per year if you don't actively counteract it. By the age of 80, this can add up to a total muscle loss of 30–50%.1
The problem is that muscle loss is barely noticeable in the early years. Most people therefore don't take it seriously and don't see the danger. By the time you actually feel your muscle strength declining, it becomes very difficult to counteract.
That's why it's so important to address the topic of muscle building from a young age and continue doing so well into old age. This isn't about vanity — it's about staying healthy and independent for as long as possible.
Here we cover the most important measures for building and maintaining muscle.
Strength Training
Strength training is by far the most important factor when it comes to building muscle.2 Muscles need to be challenged — otherwise they will be broken down.
A full-body workout that engages all muscle groups is well suited for this purpose. You should do this at least twice a week.
Regular gardening, hiking, and household chores can also help maintain muscle. However, these activities alone are not sufficient.
Enough Protein
Proteins are the building blocks the body uses to form muscle tissue. If protein intake is insufficient, building muscle is difficult even with regular strength training.
High-quality protein can easily fall short in the diet, especially with a vegetarian or vegan diet. Those following such diets should therefore pay particular attention to adequate protein intake.
According to the German Nutrition Society (DGE), the protein requirement is 0.8 g per kg of body weight up to age 65. From age 65 onward, it rises to 1.0 g per kg of body weight.3
If the requirement cannot be met through diet alone, protein powders may be beneficial.
Viktilabs has a gut-friendly, plant-based protein powder that delivers 15 g of protein per serving.
To the PurePlant Protein Pro by Viktilabs.
It can also be beneficial to supplement with amino acids. Proteins are made up of amino acids — they are the protein building blocks from which the body can produce protein.
The 8 essential amino acids are particularly important here.
Creatine
Creatine serves as an energy store in the muscles and supports energy regeneration within them.4 On its own it doesn't do much, but combined with strength training it can increase muscle strength. This is particularly well-evidenced in adults over 55. A daily dose of 3 g is required to achieve the effect.
Vitamin D
Vitamin D is indirectly involved in building and maintaining muscle. It contributes to the maintenance of normal muscle function, without which muscle building is not possible.5
Vitamin D can also easily fall short, especially in winter.
To the Vitamin D by Viktilabs.
Calcium and Magnesium
Many nutrients play a role in muscle function. Particularly worth highlighting are the minerals calcium and magnesium.67
Magnesium is often lacking in the diet. When dairy products are avoided, calcium intake is also frequently insufficient.
To Magnesium and Calcium by Viktilabs.
B Vitamins
B vitamins are also indirectly involved in muscle building. Folic acid (vitamin B9) and vitamin B6, for example, have important functions in protein metabolism.8 This is required for muscle building and maintenance.
Vitamin B6 and B12 also play an important role in nerve function, and nerves control muscle movements.9
To the Vitamin B Complex Forte by Viktilabs.
Conclusion: Building Muscle Requires Multiple Measures
Strength training is by far the most important factor for building muscle. However, it is not enough on its own if you want to optimise muscle building, as many nutrients are involved — both directly and indirectly.
