For men over 50 years old, taking vitamin and mineral supplements as part of the daily diet will ensure them build up the desired muscle mass. The older you get, the harder it becomes. Managing sarcopenia costs the health care system billions of dollars. You do need to stay determined though, watch your diet, and as always, put in the necessary work at the gym. Here's why you NEED to prioritize building muscle after 50. Older women and men participated in small-sided games twice a week for three months. Journal of the American Medical Directors Association: Three-Year Adverse Health Consequences of Sarcopenia in Community-Dwelling Older Adults According to 5 Diagnosis Definitions, Age and Ageing: Prevalence of and Interventions for Sarcopenia in Ageing Adults, Journal of the American Medical Directors Association: Prevalence of Sarcopenia Based on Different Diagnostic Criteria Using DEXA and Appendicular Skeletal Muscle Mass Reference Values in an Italian Population Aged 20 to 80, Journal of Epidemiology and Community Health: Gender-Specific Risk Factors for Incident Sarcopenia, Nutrition and Dietetics: Sarcopenia and Hospitalisation Costs in Older Adults, Journal of Surgical Oncology: Sarcopenia Is an Independent Predictor of Complications Following Pancreatectomy for Adenocarcinoma, Geriatrics and Gerontology International: Association of Cognitive Impairment, Depressive Symptoms and Sarcopenia Among Healthy Older Men in the Veterans Retirement Community In Southern Taiwan, Clinical Nutrition: Sarcopenia: Prevalence and Prognostic Significance in Hospitalized Patients, Ageing Research Reviews: Sarcopenia: The Search for Emerging Biomarkers, Archives of Public Health: Sarcopenia: Burden and Challenges for Public Health, Journal of Internal Medicine: Health Consequences of Androgenic Anabolic Steroid Use, Journal of Nutrition and Metabolism: Prevalence of Dietary Supplements Use Among Gymnasium Users, Journal of Novel Applied Sciences: Study Types of Sports Injuries, European Journal of Translational Myology: Therapeutic Strategies Against Cancer Cachexia, Psychology and Health: A New Direction in Psychology and Health, Experimental Gerontology: Effects of a Combined Bodyweight-based and Elastic Bands Resistance Training, With or Without Protein Supplementation, on Muscle Mass, Signaling and Heat Shock Response in Healthy Older People, Journal of Sports Medicine and Physical Fitness: Injuries Sustained During High Intensity Interval Training, Cell Metabolism: Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Doctors call this medical condition sarcopenia_,_ and it places you at risk for chronic illness. The exact mechanisms triggering sarcopenia remain unknown, but age-related vitamin deficiencies may play a role. The treatment group consumed extra protein twice a day at meals for six months. Persistence can help you achieve the goal of building muscle after 50. Ensuring that you’re consuming the proper amount of protein (this is our favorite) is critical to muscle development. [infobox] Key Points: Gaining muscle after 50. This finding also suggests that vibration therapy might help in cases where electrical myostimulation fails. Several factors play a role, including hormone levels, genetics and diet. A 2017 report published in Applied Economics showed that these benefits include health satisfaction, better sleep and weight loss. They can help you plot a safe course of action. Here are some ways to get there fast and avoid the pitfalls. Dr. Myers has also written hundreds of health articles as a science journalist. Compared to the placebo group, the treatment group maintained their muscle mass during bed rest. Find out how to "use it" so you don't "lose it." This is a surprising result as five days of immobilization cause muscle loss in healthy, younger adults. This occurs due to muscle weakness, less tendon elasticity as well as a loss of articular lubrication. The subjects didn't report injuries, but a greater injury risk has been found in some HIIT protocols. Maintaining muscle mass in your 50s and beyond has many benefits that can help you in virtually every area of life. The treatment group received 4,000 international units of vitamin D daily for four months. Not surprisingly, these numbers increase in hospital-dwelling people and individuals who need long-term care. Journal of Steroid Biochemistry and Molecular Biology: Is Vitamin D Deficiency a Major Global Public Health Problem? The best approach to building muscle after 50 is to mix things up and get the benefits from both. When cooking, make sure to use olive oil and it will allow you to get enough dietary fats. They returned to their normal routine after this intervention. Compared to baseline, the resistance exercise group experienced a greater increase in lean body mass by the end of the study.