Reclaiming Strength And Rebuilding Lost Muscle

Incredibly, muscle atrophy, the rapid wasting or loss of muscle tissue, can occur within a short span of time. This poses significant challenges for individuals recovering from extended periods of illness or inactivity.

According to fitness and nutrition expert JJ Virgin, significant muscle mass can be lost in as little as five days of inactivity. Even athletes may start experiencing the effects of reduced activity within approximately three weeks if they fail to maintain their workout routines.

During a week of leg immobilization, healthy young individuals can lose about 0.8 percent of muscle per day, as stated by Everson A. Nunes, a postdoctoral fellow at McMaster University. Nunes explains that the primary cause of muscle atrophy is the lack of mechanical stimulus.

He writes, “Muscles, tendons, and bones require mechanical stress to maintain their size, function, and turnover rates. Continuous breakdown and rebuilding are key to healthy muscles, tendons, and bones.”

Muscle loss commonly occurs during extended periods of bed rest due to illness or injury, leading to disuse-induced atrophy.

Furthermore, the loss of strength and power is even more concerning, as it occurs at a rate two to three times faster than muscle mass loss, according to Virgin. These changes can significantly impact daily activities and overall quality of life.

In cases of severe injury, trauma, or systemic diseases, inflammation plays a critical role in the body’s healing process. However, the release of high levels of inflammatory mediators can also lead to increased muscle breakdown. This inflammatory response, while essential for healing and defense, can complicate muscle recovery by exacerbating muscle atrophy.

Nunes explains, “With major injury or trauma or systemic diseases, inflammation scales up and causes massive behavior and metabolic changes contributing to muscle loss. Finding the right balance between preventing unwanted effects and promoting effective healing/defense response has proven to be challenging.”

Contrary to popular belief, Virgin asserts that muscle plasticity, which refers to the ability of muscles to regenerate and grow, persists throughout life. With the right training and nutrition, muscle can be rebuilt at any age.

However, recovery for older adults generally requires more time and a more focused approach compared to younger individuals. Virgin explains, “As we age, our bodies naturally experience a decrease in muscle regenerative capacity and hormonal changes that can slow down the recovery process.”

For older adults, paying closer attention to their diet, particularly protein intake, is crucial to support muscle repair and recovery. Virgin points out that anabolic resistance, which means the reduced ability to build muscle in response to protein or amino acids, becomes more prominent with age. As a result, seniors may require higher protein intake to achieve similar muscle repair and growth compared to younger individuals.

Maintaining an active lifestyle is vital for preventing anabolic resistance and aiding in recovery, explains Nunes. Physically active older adults do not exhibit signs of anabolic resistance.

Rebuilding muscular strength starts with movement, and it is essential to address the underlying causes of inactivity, whether it be a specific ailment or lack of time. According to Virgin, starting with simple isometric exercises, such as planks, can be beneficial for rebuilding strength, especially for individuals with limited mobility.

As recovery progresses, incorporating resistance training becomes crucial. Virgin recommends exercises like squats, bent-over rows, and dips, which mimic daily activities. Starting with body weight or light resistance bands allows individuals to focus on proper technique before gradually increasing the resistance. Engaging the core and using a full range of motion are crucial for effective muscle rebuilding.

In cases where significant resistance cannot be handled due to injury, blood flow restriction training (BFRT) can serve as an effective alternative. BFRT involves exercising while wearing bands or other devices that restrict blood flow, providing an additional challenge.

Consistent activity is key to recovery. Virgin suggests tracking daily steps and gradually increasing them. Adding a weighted vest, known as a rucking vest, can enhance strength and endurance.

Once a basic fitness level is established, high-intensity interval training (HIIT) can be introduced. HIIT involves short bursts of intense activity followed by rest periods or lower-intensity exercise. This method aids muscle building and growth hormone release, while also improving cardiovascular health and boosting metabolism.

Protein is essential for muscle repair and growth, emphasizes Virgin. Ensuring an optimal protein intake is critical, with a minimum of 100 grams per day, ideally reaching 1 gram or more per pound of ideal body weight.

However, increasing protein intake alone does not prevent muscle loss, according to Nunes. He emphasizes that muscles need to be actively engaged to minimize loss during periods of inactivity or disease.

Virgin also recommends incorporating 15 grams of essential amino acids with one to two meals a day to provide the necessary nutrients for healing and preventing muscle breakdown. Additionally, extra collagen, either as a supplement or through bone broth or bone broth protein powder, can be beneficial at an intake of 15 grams to 30 grams daily.

Mental resilience plays a vital role in physical recovery, says Virgin. It greatly influences the speed and completeness of recovery from illness, injury, or prolonged inactivity.

When physical strength is weakened, having mental grit is essential for maintaining focus, discipline, and positivity. This mindset enables adherence to recovery protocols and helps cope with the often slow and frustrating healing process.

Virgin emphasizes, “It’s like armor for your psyche, protecting and propelling you forward even when faced with tough challenges.”

In addition to DEXA scans, regular fitness tests can assess improvements in strength, power, endurance, flexibility, and balance. At-home tests include measuring hand dynamometer grip strength, performing push-ups, flexed arm hang or pull-ups, vertical jump, sit and reach for flexibility, and testing standing balance.

For ongoing tracking, affordable bioimpedance scales can be utilized to monitor changes at home, aligning with DEXA scan results. Virgin advises reassessing fitness tests every one to three months and repeating the DEXA scan every six months to track long-term progress.

Monitoring progress provides tangible evidence of improvements and boosts motivation. Fitness trackers, apps, or workout journals can assist in recording exercise types, weights, and repetitions. This documentation aids in adjusting goals and ensuring continued progress.

It’s important to start with less than what you think you can handle and gradually progress. Listening to your body is crucial; reduce activity or seek expert guidance if you experience joint pain or soreness.

Celebrating milestones, no matter how small, contributes to building long-term strength and recovery.