NoIn the last few months I have lost some muscle mass despite a ‘normal’ diet. I am 45 years old, I practice moderate physical activity. How can I change my diet to preserve muscle without gaining weight?
Doctor Federica Almondo responds
Specialist in Food Science, trained at Dietology and Obesity Center of the San Raffaele Hospital in Milanthe Doctor Federica Almondo it is a point of reference in personalized nutrition, preventive medicine and anti-aging pathways.
After founding and directing Cerva 16 – Nutrition & Anti-aging Center, he created a STUDIO ALMONDO – NUTRITION & LONGEVITYa place where science, technology and a human approach meet to create tailor-made programs. It deals with tools such as genetic tests (DNA), assessments of the state of the intestinal microbiota, analysis of oxidative stress, body composition, indirect calorimetry. But also ANS Analysiss to build highly personalized diets with approach holistic and scientifically validatedsuitable for even the most complex needs.
With excellent training and skills ranging from nutrigenetics and nutrigenomics to nutraceutics, metabolomics and epigeneticsAlmondo is also recognized for her work on intestinal health, menopause, chronic stress management and optimization of psycho-physical energy. Particular attention to ketogenic therapya nutritional approach now totally validated by scientific literature such as effective intervention in many complex pathologiesincluding type 2 diabetes, PCOS, fibromyalgia and lipedema and much more.
Doctor Federica Almondo.
Dear Reader,
this is a very important question, because loss of muscle mass, even if slight, is one of the earliest signs of metabolic aging. After the age of 40 the body naturally begins to reduce lean mass: it is a physiological phenomenon linked to hormonal changes and a slower metabolism. However, when the reduction in muscle mass becomes significant and is accompanied by a loss of strength and functionality, called sarcopenia, a pathological condition that can compromise health and quality of life.
An elderly person with adequate muscle mass not only falls less, but also gets sick less from infections, tumors and dementia: he or she will ultimately be a healthier and more independent elderly person.
The muscle It’s not just for moving or maintaining good physical tone: it’s a real thing organ of longevity.
It produces anti-inflammatory molecules (which also pass the blood brain barrier protecting the brain from neurodegeneration), regulates blood sugar and fats in the blood, protects bones and brain and helps keep your mood stable. In summary, more muscle means more health, more energy and slower biological aging.
Rethinking the “normal” diet
A “normal” diet is often not enough. From the age of 40 onwards we need to optimize the quality and distribution of proteins throughout the day.
The average requirement is around 1.2–1.5 grams of protein per pound of body weight, distributed over the various meals, in practice it is necessary always include proteins in the 3 main meals: yes, even for breakfast! Foods like eggs, ricotta, dried fruit, Greek yogurt they are excellent allies for starting the day in the right way.
No to the dissociated diet
One of the most common mistakes is following the so-called “dissociated diet”, that is, consuming only the first course at lunch and only the second course at dinner (or vice versa) because it hardly guarantees an adequate protein intake and, above all, a correct distribution of proteins throughout the day.
Yes to quality proteins
Choose high-quality protein sources such as fish, eggs, white meat, Greek yogurt, tofu or tempeh, and legumes combined with cereals.
Don’t forget colorful vegetables and good fats (extra virgin oil, dried fruit, avocado), essential for maintaining hormonal balance and counteracting chronic inflammation.
A common mistake is reducing carbohydrates too much as they are necessary to save proteins for energy purposes, thus avoiding muscle loss. If chosen in full formthen they also contribute to keeping blood sugar stable.
The right movement
To stimulate the muscle strength activities are needed. Walking is good for the cardiovascular system, but it is not enough to maintain muscle tone. From 40 years onwards, they are always recommended exercises against resistance (weights, machines, elastic bands or free body) two or three times a weekassociated, as soon as possible, with sessions walking, yoga or pilates to improve balance and flexibility.
Strength training, even if moderate, but constant over time, stimulates the production of anabolic hormones such as GH and helps slow the loss of lean mass.
The dialogue between muscle and brain
An active muscle communicates with the brain through biochemical signals that improve memory, concentration and mood. It is the so-called muscle-brain axisone of the protagonists of the most recent research on longevity. Training and nourishing your muscles well, therefore, also means protecting cognitive functions and mental health.
Targeted integration
When nutrition and lifestyle are not sufficient, for example because sarcopenia is already present or because there has been hospitalization or a period of inactivity due to injury resulting in loss of muscle mass, it may be useful to resort to personalized support nutraceuticals:
Essential amino acids and/or leucine: stimulate protein synthesis and recovery.
Creatine monohydrate (3–5 g/day): improves strength and tone, especially useful in premenopausal women.
Carnitine: Supports energy production in the muscles and heart.
Coenzyme Q10: enhances mitochondrial function and counteracts muscle fatigue.
Omega-3 (EPA and DHA): reduce inflammation and improve the quality of lean mass.
Vitamin D and Magnesium: fundamental for neuromuscular functionality.
The choice of supplements must always be individual, calibrated on age, body composition and hormonal status.
In summary: loss of muscle mass with age is physiological, but sarcopenia is not. Preserving muscle means investing in your biological potential. Every meal, every workout, and every night of quality sleep is an act of active longevity. The muscle, we know today, is one of the most powerful allies for living not only longer, but above all better.