Muscle mass loss prevention strategies for adults under 50

Muscle mass loss, a process known as sarcopenia, can begin gradually before the age of 50, particularly due to sedentary lifestyles, inadequate nutrition, and lack of muscular stimulation. From age 50 onwards, the body typically loses 1% to 2% of muscle mass annually, which can compromise strength, balance, metabolism, and autonomy.

Luiz Otavio Davanso, coordinator of the Physiotherapy course at Universidade Unopar, notes that prevention is most effective when focusing on exercise and nutrition. He emphasizes that resistance training is the most scientifically backed strategy to mitigate age-related muscle loss. Beyond aesthetics, maintaining muscle is critical for preventing falls, preserving independence, and reducing mortality risks.

Key prevention strategies include engaging in weightlifting or resistance exercises with gradual increases in difficulty and ensuring sufficient protein intake through sources such as meat, fish, eggs, dairy, beans, and lentils.