Lori Bowden, a champion triathlete and our Fitness and Exercise Expert, talked to the Wellness Advisor about how to maintain muscle mass. Muscle mass is very vulnerable when we are dieting, since the body tends to attack muscle reserves before fat reserves when we reduce calories. The one way to prevent this--and to increase your metabolism--is to maintain muscle mass through weight training exercise. Additionally, past age 35 the body tends to convert muscle to fat, and the only way to prevent it is to maintain those muscles!
Wellness Advisor: How do we build muscle?
Lori Bowden: We actually build muscle my performing activities that stress the muscle, such as weight training, and weight bearing exercises. Even a simple activity such as walking can help keep leg muscles strong.
WA: What do muscles need?
Bowden: You’ve probably heard the phrase, ’use it or lose it.’ This is so true with our muscles! If we do not perform exercises or activities that challenge our muscles to stay strong, we lose a significant amount of strength and muscle mass. Seniors especially, tend to lose a lot of muscle mass over the years. It is important to stay strong and active to maintain fitness and independence. After a bad fall or injury for example, seniors that have been active will recover much more quickly as their body has the strength to start moving again, and support the body weight. Less active people will have a much slower recovery time.We can also help to build and maintain muscle with certain food choices, such as protein--including lean cuts of meat, tofu, beans--which can help to rebuild our muscles.
WA: Does muscle convert to fat as we age?
Bowden: As we age our metabolism tends to slow down, especially in women, and we tend to have an increase in body fat. At the same time, our muscles tend to break down, and we have less lean muscle mass. This is not good, as the decreased muscle mass means a decrease in strength and a further decrease in metabolism. The older we get, the more important it is to have a weight training regime to keep us strong, and to help boost our metabolism.
WA: Which vitamins help muscles?
Bowden: Vitamin C, and vitamin E are powerful antioxidants that help to fight free radicals and protect our cells. Nature Made’s Antioxidant Pack would be a good choice to help protect muscles, containing the 4 most important antioxidants, C, E, selenium and beta carotene. The B vitamins are also important to help with energy production, and support metabolism. Super B Complex is an excellent choice for that.
