As we age, we should not take the loss of muscle mass for granted. In the era of an aging population, muscle is as valuable as a pension. Muscle loss is not just a simple weakening of strength or endurance, but can also have negative effects on overall health. According to a study, individuals with sarcopenia have a 2 to 3 times higher risk of balance disorders and more than twice the risk of falls compared to those without it. Sarcopenia also increases the risk of diabetes and cardiovascular diseases. This is why muscle loss should not be dismissed as just aging.

◇The basics are exercise and diet.

 

To prevent sarcopenia, consistent strength training is necessary. When exercising, using larger muscles is more effective.

 

It is recommended to focus on exercises targeting the thigh muscles, calf muscles, back muscles, and abdominal muscles, especially resistance strength training, which involves contracting the muscles and then pausing to maintain tension. When such exercises are performed three times a week for at least 30 minutes over three months, they can increase muscle protein synthesis rates and reduce muscle loss. Additionally, to prevent muscle loss, it is advisable to consume sufficient high-quality proteins such as meat, fish, and beans. Since 75% of the musculoskeletal system is composed of water, adequate hydration is also very important.

◇ Assistance with collagen protein intake

 

If you want to supplement your muscles more effectively beyond proper eating habits and regular exercise, consuming 'collagen protein' can also be a method.

 

Collagen is a protein that helps cells support each other within the skin.

 

It accounts for one-third of all proteins in the body, including skin, bones, joints, and hair, and up to 10% of muscle tissue is also collagen.

 

Collagen helps improve muscle strength in people suffering from early sarcopenia. A study published in the British Journal of Nutrition in 2015 compared muscle strength improvements between a group of 53 men over 70 with early sarcopenia who consumed collagen protein and a group who did not, and found that

 

The strength of the collagen protein intake group improved by 8.74 nm (strength intensity). Additionally, 75% of the joints and cartilage, excluding water, are composed of collagen, and 80% of ligaments and tendons are also made of collagen. Consuming collagen can strengthen joint tissues such as cartilage, ligaments, tendons, and muscles, helping to maintain joint stability and functionality.

 

Among collagens, low-molecular-weight collagen peptides are absorbed quickly because they have the same structure (tripeptide structure) as collagen in the body. Experimental results of low-molecular-weight collagen peptide intake confirmed that collagen reaches the skin, bones, cartilage, and stomach within 24 hours. It is also good to take biotin together.

 

Experimental results show that administering biotin can increase collagen synthesis by more than twice. When choosing collagen products, you should check whether they are recognized for functionality by the Ministry of Food and Drug Safety, whether they contain biotin, and whether there are human application test results.

 

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I've been taking collagen, but I've been less consistent lately.

I need to start taking collagen again..

 

When muscle loss begins

It was falling off so quickly.

 

So that cells can support each other

The supporting protein: It must be collagen.