Muscle
Your metabolic engine. Muscle is far more than movement—it's an organ of metabolism, glucose disposal, and longevity. Muscle mass declines with age but this is not inevitable. Strength training and protein are foundational for healthy aging.
Why Muscle Matters
Glucose Disposal
Muscle is glucose sink. More muscle = better blood sugar. Prevents insulin resistance.
Metabolic Rate
Muscle burns calories at rest. Lose muscle = slower metabolism. Age-related weight gain.
Bone Health
Muscle pulls on bone. Stimulates bone density. Prevents osteoporosis.
Fall Prevention
Strength and balance. Leading cause of death in elderly. Preventable with training.
Immune Function
Muscle releases myokines. Anti-inflammatory signaling. Immune reservoir.
Longevity
Grip strength predicts lifespan. Sarcopenia is deadly. Muscle is medicine.
Building & Maintaining Muscle
Resistance Training
Stimulus for growth. 2-3x per week minimum. Progressive overload.
Adequate Protein
1.6-2.2g per kg for building. Essential amino acids. Leucine trigger.
Protein Distribution
30-40g per meal. Spread throughout day. Don't skip breakfast protein.
Recovery
Muscle builds during rest. Sleep is critical. Avoid overtraining.
Compound Movements
Squats, deadlifts, presses, rows. Multiple muscle groups. Functional strength.
Consistency
Gains are slow. Years not weeks. Maintain what you build.
Nutrients for Muscle
Creatine
Most researched supplement. Strength and power. 5g daily. Safe long-term.
Vitamin D
Muscle function and strength. Deficiency causes weakness. 40-60 ng/mL.
Magnesium
Muscle relaxation. ATP production. Prevents cramps. Most are deficient.
Omega-3
Muscle protein synthesis. Reduces inflammation. 2-3g EPA/DHA.
HMB
Leucine metabolite. Prevents muscle breakdown. Useful for elderly.
Zinc
Testosterone support. Protein synthesis. Lost in sweat. Athletes need more.