Muscle building contributes to maintaining core strength, preventing falls, and lowering the risk of metabolic syndrome. However, after the age of 60, men struggle to maintain their muscle mass due to slow metabolism and declining hormones. Thus, the demand for incorporating supplements for building muscle into daily routines after 60 is high.
Here are some of the top supplements a 60-year-old man should take to build muscle:- Creatine supplements
- Protein powder supplements
- Omega-3 supplements
- Vitamin D supplements
- Amino Acids supplements
- Citrulline supplements
What is The Effect of Aging on Muscle Building?
Men after 60 experiences a decline of muscle mass and strength, probably known as sarcopenia. Strength and muscle mass grow gradually from infancy and reach their maximum between the ages of 30 and 35. A research from Curr Opin Clin Nutr Metab Care indicates that after the age of 30, muscle mass declines by roughly 3-8% every ten years and increases even more after the age of 60. The Baltimore Longitudinal Study of Aging (BLSA) found this as a major factor contributing to the decline of physical ability during aging.
What Are Top Supplements for Building Muscle After 60?
Below is the list of the top supplements for building muscle after 60. These will help you stay in shape and healthy, and they include creatine, protein powder, omega-3, vitamin D, Amino Acids, and Citrulline.
Creatine Supplements
Creatine supplements and resistance training may counteract age-related loss in lean tissue mass and strength by impacting:
- Anaerobic energy metabolism
- Muscle protein kinetics
- Calcium and glycogen regulation
- Oxidative stress
- Inflammation.
Loading with creatine is crucial for older adults to improve upper-body strength and lower-body strength.
According to Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults, if your purpose is the former, you need to load with creatine before proceeding to a lower daily dosage (≤5 g) during resistance training.
Meanwhile, if you aim for the latter, you might need to load with creatine before moving on to a greater daily dosage (>5 g) during resistance training.
Side effect
Most research shows no serious negative effects if consumed for up to six months. However, taking high doses of creatine can cause some side effects, such as weight gain, muscle cramp, and dizziness.
Safety considerations
Creatine is generally safe when consumed correctly but should not be taken by individuals with diabetes, dehydration, or kidney disease.
Besides, it can take up to 28 days to see energy effects, and its combination with herbal supplements or caffeine may cause health issues.
Protein Powder Supplements
Protein powders are dietary supplements that earn their benefits in tissue healing, muscle growth, and the hormones and enzymes production.
Apart from weight loss benefits, protein powder can help them build muscle effectively.
Research made by Ann Nutr Metab shows that the recommended daily intake of protein is 1.2 gm/kg/day or higher.
It should be taken twice a day, ideally right after working out, at dosages that result in at least 30 grams of protein per session.
Supplementing in between meals is not really necessary because studies have not shown that 30 grams of whey drinks or 70 grams of suppression, given to older subjects at different times after meals, have any suppressive effects.
Side effect
Supplements' excessive protein intake may have uncertain long-term effects, potentially causing digestive upset, dairy allergies, and lactose issues. Some protein powders may contain high calories and added sugars.
Safety considerations
Protein powders may contain allergens, digestive issues, artificial flavors, sweeteners, and preservatives. Avoid overconsumption and consult healthcare for potential interactions with other medications.
Omega-3 Supplements
Omega-3 fatty acids are essential for overall health and well-being, especially for men over 60.
In particular, EPA and DHA-rich supplements enhance brain function, heart, and cognitive health in older people with aging-related disorders and arthritis.
Moreover, fish oil contains DHA, which prevents eye disorders and macular degeneration. Since there are various different types of omega-3, choosing the right ingredients and supplements is important.
For example, some foods like nuts, seeds, and oils are high in ALA, which makes your body poorly convert EPA and DHA.
According to research on The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease, Omega-3 fatty acids, specifically EPA and DHA, help build muscle mass.
The ingredients positively affect skeletal muscle mass by incorporating them into membrane phospholipids of the sarcolemma and intracellular organelles.
The anti-inflammatory qualities of fish oil may enhance the sensitivity of your muscles to protein and resistance training, resulting in improvements in muscle mass and strength as you age.
According to a 16-week research, in comparison to younger adults, older adults' post-exercise muscle growth was considerably improved by daily supplementation with 4,200 mg of omega-3s.
Side effect:
The supplement is generally safe when consumed as recommended. However, some mild side effects can happen, such as rash and nausea.
Safety considerations: Always follow instructions and advice from healthcare professionals to avoid side effects.
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Consuming a proper amount will help you maintain healthy DHA levels, which is crucial for many body processes.
Vitamin D Supplements
Vitamin D is especially important for the immune system, bone, and muscle health, especially for people over 60. It lowers the risk of osteoporosis and the symptoms of depression by consolidating bone health and building muscle. Besides, it assists regulating the immune system and assisting with mood regulation.
Based on the fact sheets for health professionals of the National Institutes of Health, adults should consume between 600 and 800 IU of vitamin D daily. Exercise enthusiasts can lose weight and gain muscle by taking this ingredient.
Side effect: Overconsumption of vitamin D can cause vomiting, nausea, and appetite loss.
Safety considerations: Don't take more than the recommended dose to avoid negative effects.
Amino Acids Supplements
Supplements containing amino acids, including BCAAs, are beneficial for muscle growth and maintenance. It can improve men after 60’s exercise performance, bone health, and immune function.
The ideal daily amino acid intake depends on physical size, weight, activity level, and lean body mass. In general, a dose of 3 grams can significantly boost muscle protein synthesis.
Side effect:
Excessive use of amino acid supplements can cause digestive discomfort, alter eating habits, increase gout risk, and disrupt kidney balance.
Safety considerations: People with diabetes need to use the supplement cautiously as it can affect the levels of blood sugar.
Citrulline Supplements
Citrulline, a non-essential amino acid, is crucial in the urea cycle, removing ammonia and producing nitric oxide. The benefits of this supplement type encompass enhancing exercise performance, muscle recovery, cardiovascular health, and potentially improving erectile function.
It is recommended to take citrulline 20–40 minutes before exercise to enhance performance and enable more prolonged, intense activity.
Six to eighteen grams is the ideal amount for a 24-hour period, with 18 grams per day showing noticeable effects.
Divide dosages into four times, one of which should be taken before working out to optimize effects.
Side effects: Nausea and stomach discomfort
Safety considerations: People with low blood pressure, Cirrhosis, or Guanidinoacetate methyltransferase deficiency should use the product cautiously.
Nutrition Guide: What Should You Eat to Build Muscle After 60?
Nutrition is crucial for sarcopenia prevention and treatment. The nutrition diet for men after 60 should include the proper balance of protein, healthy carbs, vegetables, and fruit to build muscle and speed up recovery after workouts.
- Egg: Eggs are necessary for building and repairing muscles as a great source of protein. Besides, they can promote muscular performance while containing vitamins and minerals like choline and vitamin D.
- Cheese: With a high amount of protein and calcium, cheese supports strong bones and the maintenance of healthy muscles.
- Meat: Lean meats, such as lamb, pork, and beef, are excellent sources of vital amino acids and protein. Most men after 60 choose this as an excellent option for reducing saturated fat consumption.
- Chicken breast: Niacin and B vitamins are among the many important nutrients included in chicken breast, which makes it a low-fat, lean protein source that is perfect for developing muscle.
- Beans: Rich in fiber, vitamins, and minerals, beans are a nutrient-dense plant-based protein source that promotes general health and muscle performance.
- Nuts: Nuts include fibre, healthy fats, protein, and important nutrients, such as vitamin E and magnesium, that support the growth and repair of muscles.
- Dairy products: Calcium and protein, which are essential for strong bones and healthy muscles, are found in abundance in dairy products like milk, yoghurt, and cheese.
- Soybeans: Iron, calcium, and key amino acids necessary for muscular growth are all included in soybeans, making them a comprehensive plant-based protein source that offers vital minerals for overall wellness.
- Salmon: Besides vitamin D and selenium, Omega-3 fatty acids and protein—all of which have anti-inflammatory and muscle-repair properties—are abundant in salmon.
- Fish: Other fish, such as mackerel, trout, and tuna, are great options for building muscle and maintaining general health since they contain high levels of protein and omega-3 fatty acids.
Training Guide: What Should You Train to Build Muscle After 60?
Besides muscle-building supplements for men over 60, working out is also important in your 60s. The training process can be more challenging for older adults, yet with proper and consistent exercises, you can achieve your goal.
- Compound exercise: You should do compound workouts such as squats, lunges, deadlifts, step-ups, rows, bench presses, pull-ups, and lat pull-downs, as they are great for producing testosterone and building muscle in your 60s.
- Progressive overload: To maintain strength and muscle adaptation, it's recommended that 60-year-olds gradually increase the weights used in bodybuilding workouts every 2 to 4 weeks.
- Lift enough weight: Lightweight for high repetitions can be beneficial for inexperienced weightlifters. However, if you have been doing the exercise for most of your adult life, you can follow the Strength Continuum's hypertrophy recommendations by performing 8–12 repetitions each set at 65–85% of your 1RM.
- Take enough rest: Taking sufficient rest is essential for recovery and growth. 24 to 48 hours of rest between sessions targeting the same muscle groups is necessary to avoid compromising muscle mass and increasing injury risk.
Besides training, remember to maintain a healthy diet. Incorporating supplements into a balanced diet can also bring you optimal results. You can also join the FASST program to see the real results and individual meals designed.
Key Takeaways - Building Muscle After 60 with STAAR LABS
Building muscles in your 60s may be challenging, but it does not mean your physique can't be improved. Though we experience more muscle mass and muscle strength loss as we age, it's possible to stay fit and fight the aging process with appropriate training and the help of supplements for building muscle after 60.
Don't forget to follow STAAR LABS for more useful information on workouts and supplements for all ages that can keep your body young and spry.
FAQs
1. Can you build muscle at the age of 60?
Yes, it's possible for you to build muscle in your 60s. Building muscle after 60 will help you stay fit and healthy. Though it's a little more of an uphill battle, you can win the challenge through proper resistance working out. Plus, with the help of supplements for building muscle after 60, including vitamin D, creatine, and omega-3s, you will feel boosted energy and have a healthier body.
2. How much protein is needed to build muscle for a 60-year-old man?
According to Dr Oppezzo, lifestyle medicine head at Standford, it is recommended to consume 30-35 grams of protein within two hours of weight training. You should also increase the protein intake per meal to approximately 30-35 grams due to the increase in anabolic resistance during aging.
3. What are supplements for muscle recovery?
Omega-3 fatty acids are one of the best options for aiding muscle recovery. It improves blood and oxygen flow to muscles. It ensures they receive the nutrients they need, which successfully reduces soreness, swelling, and pain in the muscles and joints, especially after a workout. Plus, you can use Antioxidants to protect cells from free radicals, reducing cell stress and promoting healthy recovery, thereby reducing the risk of diseases and slowing muscle recovery. Besides, Electrolytes, Magnesium, and Nitrates are also useful in the muscle recovery process. Visit STAAR LABS for the best supplements to help recovery for the best performance.
