The Importance of Muscle Mass

This month, we’re delving into the topic of muscle mass and exploring the critical role that carbohydrates play in both building and preserving it.

The health benefits associated with increased muscle mass are extensively documented, yet aging often accompanies a decline in muscle mass. This natural process, coined “if you don’t use it, you lose it,” emphasized the importance of proactive measures to maintain muscle health as we age.

As early as age 30, the gradual loss of muscle mass begins, accelerating with each passing decade. By age 75, some individuals have experienced a startling 50% reduction in muscle mass. This decrease comes with major health dangers.

Book a session with Dr. Chris Latham to discover how you can maintain muscle through diet amidst the natural decline associated with aging.

Two lightly pigmented men working with weights in a well lit gym.

Understanding the Role of Carbohydrates

Here are 3 reasons why carbohydrates play a crucial role in building and preserving muscle mass:

  1. Fuel for Muscle Building: Building muscle requires energy, and carbohydrates serve as the primary source of fuel for this process. While protein provides the necessary building blocks for muscle tissue, carbohydrates supply the energy required for muscle growth and repair.
  2. Glycogen Replenishment: Intense strength training depletes muscle glycogen levels, requiring replenishment to support muscle recovery and growth. Consuming carbohydrates post-workout helps restore glycogen stores, facilitating optimal muscle rebuilding.
  3. Cortisol Regulation: Carbohydrates aid in cortisol regulation, a stress hormone that can impair muscle recovery if elevated post-exercise. Including carbohydrates in post-workout meals helps reduce cortisol levels, promoting faster recovery and hormonal balance.

By understanding the vital role carbohydrates play in muscle maintenance and recovery, individuals can optimize their dietary choices to support muscle health and overall well-being.

Get personalized nutrition tips and professional guidance from Dr. Chris Latham.