From body composition to sarcopenia, including the means of maintaining its muscles, here is the essential to maintain optimal muscle mass.
Lean mass and muscle mass: two distinct concepts
The human body consists of two main categories: fat mass and lean mass. The latter brings together muscles, but also skin, bones, organs and water. Muscle mass only designates muscle tissues, mainly the skeletal muscles responsible for movement and posture.
On average, the muscle represents around 40 % of the body weight of an adult. But this percentage varies according to age, sex, size and level of physical activity. In men, muscle mass increases from 40-44 % between 18 and 35 to less than 31 % after 75 years. Among women, it drops from 31-33 % to less than 26 % over the same period.
Measuring this mass with precision remains difficult. The most reliable methods include MRI, Dexa (biphotonic absorptiominia with X -ray), TDM or ultrasound. Impedance scales, online calculators or anthropometric measures provide an estimate, but they are less precise.
Why preserve your muscles is vital
From 40 years old, muscle mass naturally decreases: it is sarcopenia. It can lead to a loss of 8 % of the muscles per decade. This reduction weakens the body and increases the risk of falls, injuries, metabolic disorders and chronic diseases such as diabetes, osteoporosis or heart disease.
Conversely, keeping a high muscle mass improves metabolism, mobility and quality of life. Some studies even suggest a cognitive and psychological protective effect, but research must still confirm it.
How to maintain and develop your muscle mass
To preserve its muscles, the association of regular physical activity and a balanced diet is the key. Resistance sports such as bodybuilding, pilates or muscle strengthening effectively stimulate fibers.
On the nutrition side, proteins must be favored (meat, fish, eggs, legumes), but also complex carbohydrates, good lipids, as well as vitamins and minerals. These contributions provide muscles with the energy and nutrients necessary to repair and grow.
Official recommendations advise at least two bodybuilding sessions per week, soliciting all muscle groups. For beginners, or to develop an adapted program, supporting a coach or a healthcare professional avoids injuries and obtaining lasting results.