With age, strength declines, mainly due to the gradual loss of muscle mass. After 50, you can lose 1 to 2% of muscle per year if you do nothing. The good news? It's entirely possible to significantly slow this process. Here's how.
Understanding muscle loss
This phenomenon has a name: sarcopenia. From age 50 onward, muscle mass and strength gradually decline, at a rate of around 1 to 2% per year if left unaddressed. The result: strength, independence, and mobility that can diminish.
But here's the key point: muscle responds to training at any age. Even after 70 or 80, it's possible to regain strength. It's never too late to act.
1. Muscle strengthening, priority number one
This is, by far, the most important factor. The goal: 2 to 3 resistance-training sessions per week.
- Climbing stairs to work the legs.
- Push-ups (on the floor or, more accessibly, against a wall).
- Strength training with dumbbells or resistance bands, easy to use at home.
No need for peak performance: consistency matters more than intensity. Start gently and progress at your own pace.
2. Enough protein
Protein is the basic building material of muscle, and seniors often need more of it than younger people. A common benchmark: around 1.2 to 1.5 g of protein per kilo of body weight per day. For a person weighing 70 kg, that's between 84 and 105 g per day.
The priority is complete protein sources: fish, eggs, poultry, and dairy products provide all the amino acids essential for maintaining muscle. Spreading this intake across the day's meals helps the body use it better.
For those who struggle to meet their needs, a supplement can help. GELAFORM Collagen+ Gold provides protein in the form of collagen peptides, alongside a varied diet. Note: collagen doesn't replace the complete proteins on your plate — it adds to daily intake, it doesn't substitute for it.
3. Vitamin D and muscle function
This is probably the most underrated nutrient in this area. Vitamin D contributes to the maintenance of normal muscle function, an officially recognised claim. It also contributes to the maintenance of normal bones.
Yet vitamin D deficiency is common, especially in winter and among seniors, whose skin synthesises less of it. Bio-Gestion's Immun+ D3 can help support this intake, alongside regular physical activity.
4. Omega-3 EPA and DHA
Omega-3 EPA and DHA contribute to normal heart function (the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA).
Krill Oil has the advantage of providing EPA, DHA, choline, and astaxanthin. An interesting option for supplementing omega-3 intake as part of a healthy lifestyle.
5. Move every day
Beyond strength-training sessions, daily movement matters enormously: walking 30 to 45 minutes, gardening, cycling, or swimming. Inactivity is muscle's number one enemy. Every opportunity to move is an opportunity to preserve your strength.
6. Sleep well
It's often overlooked, but muscle recovery happens mainly during sleep. Aiming for quality, sufficient, and regular sleep is an integral part of maintaining muscle.
Bio-Gestion's products
In this effort, three Bio-Gestion products can support a healthy lifestyle: GELAFORM Collagen+ Gold (supplementary protein intake), Krill Oil (omega-3 EPA and DHA), and Immun+ D3 (vitamin D). They don't replace physical activity or a balanced diet, they complement them.
The three absolute priorities
- Muscle strengthening or resistance exercises 2 to 3 times a week.
- Sufficient protein intake, spread across each meal.
- Vitamin D alongside regular physical activity.
This is currently the best combination for preserving strength, independence, and mobility as you age. And the best time to start is now.
