The Ultimate Guide to Supplements for Building Muscle After 60
The Ultimate Guide to Supplements for Building Muscle After 60
As reaching age 60, we may face new physical limitations due to slow metabolism and decreasing hormones. However, it’s never too late to overcome the effects of aging on your body through physical training and muscle gain.
Studies show that muscle building can improve physical strength, restrain falls, and minimize the risk of metabolic syndrome.Men over 60 can take proactive measures to develop and maintain muscle mass for an active life by understanding the benefits of muscle growth and what nutrients and supplements, such as a nattokinase supplement, the body needs.
Here are the necessary nutrients for men over 60 that you should consider:
Protein
Creatine
HCG for Men
Omega-3 Fatty Acids
Vitamin D
Amino Acids
Citrulline
Understanding Muscle Growth After 60
Stronger muscles at the age of show better body stability and lower the chance of fractures and injuries. That’s why developing muscles also contributes to mitigating the risk of cardiovascular problems, chronic illnesses, and cognitive deterioration.
Hormonal changes and cellular factors cause 60-year-old men to gradually lose muscular mass and strength. This can be more challenging for you to build and maintain muscle than the younger.
Some health conditions can diminish physical movements, which leads to further muscle loss and body debilitating. In other words, participating in muscle-building exercises and training also reverses the effects of chronic health issues like heart disease, arthritis, or diabetes.
To overcome these challenges, in addition to frequent resistance training and workouts, you should utilize supplements for building muscle after 60. These supplements can help:
Address nutrient insufficiency
Reduce inflammation
Improve muscle recovery
Reinforce physical performance
Boost muscle growth hormones
Essential Nutrients for Muscle Growth
Protein
Our bodies become less effective with age in terms of constructing and repairing muscles, which is called anabolic resistance. To overcome anabolic resistance and promote muscular protein synthesis, men over 60 need to consume more protein. To help muscle grow, it’s suggested that male seniors take a maximum of 1.6 grams of protein per kilogram of body weight each day.
Whey protein, casein protein, plant-based proteins like soy and pea, and collagen protein are common protein supplements for building muscle after 60. Besides diet, these supplements can help you meet the requested protein needs of your body.
The Journal Frontiers in Nutrition states that in order to maximize muscle protein synthesis, adults should take protein supplements regularly. For males over 60, 20-30 grams of protein per serving is recommended, along with exercise or training.
Protein supplements are generally safe for most adults. However, some protein supplements consist of high calories and sugars. Furthermore, excessive intake may result in renal troubles, lactose intolerances, dairy allergies, dehydration, and gastrointestinal discomfort.
You should speak with your medical professional before using protein supplements to limit your intake if you already have renal disease.
Creatine
Creatine is a natural substance found in muscle cells that constantly works to create an energy supply for your muscles, especially during strenuous activities like exercises. It also gets into your brain, heart, and other tissues.
Normally, protein-rich meals like red meat, seafood, and milk from animals as well as creatine supplements serve as effective sources of creatine.
Creatine supplements for building muscle after 60 can enhance:
Muscle mass
Physical strength
Power output
According to Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults, to improve upper-body strength, you can take ≤5 g dosage daily during resistance training after you load with creatine. For lower-body strength enhancement, you can proceed with >5 g of daily dosage during resistance training.
While creatine supplementation is safe for people over 60, there is little evidence to support its safety in the case of bipolar illness, chronic liver disease, or renal disease. Additionally, you should follow the intake strictly as ingesting large amounts of creatine supplements can lead to weight gain, muscle cramps, and dizziness. Don’t hesitate to see a doctor before taking the supplements if you have a medical history of renal, liver, or bipolar issues.
HCG for Men
HCG (Human Chorionic Gonadotropin) supplements for building muscle after 60 stimulate males’ testosterone and sperm levels and cure cryptorchidism. Thus, it can be taken alone or combined with other medications to maintain fertility and raise testosterone, contributing to a higher sex drive.
HCG can have major benefits for male users, such as:
Reinforce physical activities by increasing muscle strength and recovery
Cure hypogonadism symptoms in males and improve fertility
Support testes’ recovery
Enhance libido function
Help lose weight by releasing stored fat into the bloodstream.
Although taking HCG raises testosterone levels, overusing it can cause some side effects, including headache, fatigue, stomach discomfort, acne, increased facial hair, rash, or itching.
In case of allergy symptoms like rash or itching, you can consume a natural substitute like HCG supplement for men. It contains well-blended powerful ingredients to enhance male health:
Maca Root: Rich in nutrients that enhance sperm production and quality
Asian Ginseng: Reduces oxidative stress in tissues and improves blood circulation
Siberian Ginseng: Manages blood pressure fluctuations and arterial hardening, strengthens daily stress resistance
Zinc Oxide: Critical in producing testosterone and prolactin—primary sex hormones
The supplement provides the best result when taken regularly in the morning. Although you can observe results after 30 days of using, you should take HCG for a long period to optimize muscle mass building, promote sexual hormones, and reduce body fat.
Omega-3 Fatty Acids
Omega-3 fatty acids (EPA and DHA) are another primary nutrient for men over 60 to prevent age-related muscle loss.
They’re found in nuts and seeds like flaxseeds, chia seeds, and walnuts, as well as fatty fish like tuna, salmon, mackerel, and sardines. Omega-3 acids are essential to preserve our physical health and cognitive function.
Due to their anti-inflammatory properties, Omega-3 acids sustain the good condition of the heart, brain, blood vessels, and metabolic health. By maintaining skeletal health and muscular strength, they aid in preventing sarcopenia, or age-related muscle loss. A review study discovered that Omega-3 can increase older adults’ muscle protein synthesis and muscular strength.
Eat fatty fish at least twice a week and take 3-4 grams of Omega-3 supplements for building muscle after 60 every day to improve general heart health and muscle protein synthesis. Don’t overconsume fish oil as this might result in adverse effects such as high blood sugar, heartburn, diarrhea, and even bleeding.
Vitamin D
Our skin may produce vitamin D in the sun, but it can also be gained through fatty fish, egg yolks, cereals, and dairy products. Vitamin D is crucial for absorbing and regulating calcium in our bodies, which supports muscle contraction and function.
Excessive vitamin D intake can cause hypercalcemia (or too much calcium in the blood leading to abdominal pain), kidney problems, losing appetite, and feeling weak.
Taking daily 800 IU (20 mcg) of vitamin D supplements supplements for building muscle after 60 can reduce the incidence of falls and strengthen muscular function in men 60 years of age and older.
Amino Acids Supplements
Supplementing with amino acids helps preserve muscle mass due to aging.
For males 60 years old and older to avoid sarcopenia—the progressive loss of muscle mass and strength, you need to consume amino acids to produce protein. Since our bodies are unable to generate amino acids, we must get them from food diet and supplements.
Some food sources high in amino acids include meat, poultry, fish, eggs, dairy, legumes, nuts, and seeds. And you can also acquire amino acids via:
individual amino acids
BCAA supplements
complete protein powders
Amino acids are well-tolerated as supplements for building muscle after 60, but excessive dosages are associated with nausea, gastrointestinal discomfort, and kidney problems. Men over the age of 60 should take 15-20 mcg (600-800 IU) daily, as per the Health Professional Fact Sheet.
Citrulline Supplements
Because citrulline is involved in the urea cycle and aids in the removal of waste from our bodies, it has been shown to enhance muscle recovery and promote muscle protein synthesis in older adults. Specifically, it boosts the synthesis of nitric oxide, which reinforces blood flow and oxygen delivery to the muscles.
The most-used citrulline supplements for building muscle after 60 are in the form of L-citrulline or citrulline malate. Daily doses of 1.5-5 grams by mouth for up to 4 months can benefit your cardiovascular and muscle health. However, avoid overconsuming citrulline supplements as they can wreak havoc on the digestive system, cardiovascular system, and renal system.
Don’t underestimate consulting a medical professional to ensure the safe and appropriate use of citrulline supplements.
Putting It All Together
Age is just a number. Although it may seem challenging to gain muscles when we’re older, it’s completely plausible to defy the aging process. You can stay fit and strong with the right training and the help of essential supplements.
Stay motivated and start your fitness journey. Follow STAAR LABS for valuable updates on workouts and supplements supplements for building muscle after 60.
