• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Howard J. Luks, MD

Howard J. Luks, MD

Orthopedic Surgeon Sports Medicine Specialist

  • Topics
    • Joint Pain
    • Longevity
    • Metabolic Health
    • Sports Medicine
    • Training
    • Top Articles
      • Zone 2 Training
      • Shoulder Pain Lifting Arm
      • Knee Injury Serious?
      • Medial Meniscus Tears
      • Front Of Knee Pain
      • Shoulder Snaps & Pops
    • All Articles
  • Newsletter
  • Podcast
  • Book
  • About
  • Consultation
Metabolic Health

The Aging Athlete : Staying In The Game

Avatar photo

Howard J. Luks, MD Updated Sep 23, 2021 Read time: 3 mins

If you were asked to describe an elderly person, what sort of words would you come up with? For many, the answer probably includes something along the lines of frail or weak. And it turns out there’s a reason for this: sarcopenia, or “age-related decrease in lean muscle mass” (Siparsky et al. 2014), is a process that begins as early as age 30.

There are an enormous number of factors that contribute to sarcopenia. One major reason is that as we age, our body is not able to synthesize muscle protein to the same extent. This is combined with an increased resistance to insulin (the hormone that lowers blood sugar) and a decreased basal metabolic rate (the energy we expend at rest), all of which result in less lean muscle mass. Some other factors include “decreased physical activity, lower hormone excretion, nutritional deficits, and possibly chronic inflammation” (Siparsky et al. 2014).

muscle mass sarcopenia

If you’re a health and fitness aficionado like myself, then this information may seem quite depressing. Luckily, sarcopenia is not inevitable. Here’s what you can do to help counteract this age-related process:

  • Strength Training: Despite the reduction in protein synthesis described above, older people can still respond to both aerobic training and resistance training (so don’t think your exercise is in vain!). Further, some research shows that regular exercise 4-5 times per week can actually prevent the usual decline in muscle mass and strength with age. In a study on runners in particular, lifelong exercise prevented the loss of motor units (functional units that control muscle contraction) in participants aged 65!
  • Diet: According to Paddon-Jones & Rasmussen 2009, an adequate amount of protein (~25-30 grams) with each meal is essential for protein synthesis as we age. Another dietary factor we must also take into account is the building block of protein known as an amino acid. Some amino acids are essential, meaning the body can’t synthesize them, so they must be consumed in the diet. Aging reduces the ability of skeletal muscle “to respond to low doses of essential amino acids” (Paddon-Jones & Rasmussen 2009). However, supplementation with leucine (an essential amino acid) has been shown to significantly increase protein synthesis in the elderly.
  • Hormones: As men and women age, there is a decrease in the sex hormones. For men, testosterone begins to decline at age 35, and for women, estrogen declines after menopause. Decreased testosterone and decreased estrogen can both lead to reductions in lean muscle mass. Unfortunately, while the solution here seems simple, there are a number of adverse side effects with hormone therapy, including cancer. Currently, there is work on selective androgen receptor modulators (SARMs), which “bind to specific areas of androgen receptors on many cell surfaces to activate or inhibit selective functions of the steroid receptors. This selective activation/inhibition could encourage muscle growth while at the same time prevent some of the unwanted aspects of hormone therapy” (Siparsky et al. 2014). So far, the clinical trials have been promising, but there is still much research to be done on these pharmacologic options.

Hopefully this post has given you some insight into sarcopenia and strategies to incorporate to try and delay the inevitable. Sure we may not be hitting a new marathon PR in our 70s, but most of us are not doomed to become frail and weak in our old age- as long as we are willing to start putting in the work now with our diet and exercise.

 

By: Angleina Noriega.  BS Cornell University 5/2015

Do you have questions regarding an Orthopedic injury or longevity? 

Do you want to talk to an expert who can listen to you for 45-60 minutes and explain the options in detail? 

Dr. Howard Luks offers remote guidance sessions to review your X-ray or MRI images and explain your options. 

Dr. Luks has also received hundreds of requests for educational sessions on the topics discussed in his book, Longevity Simplified.

Schedule Remote Session

Categories: Metabolic Health, Osteoarthritis, Running, Training

Disclaimer:  this information is for your education and should not be considered medical advice regarding diagnosis or treatment recommendations. Some links on this page may be affiliate links. Read the full disclaimer.
Dr. Howard J. Luks

Howard J. Luks, MD is a leading orthopedic surgeon & sports medicine specialist. An expert in shoulder, knee, and other sports injuries, and author of Longevity... Simplified.

About · Contact · Private Consultation

Remote Guidance Sessions
  • Facebook
  • X
  • Instagram
  • LinkedIn
  • YouTube

Like what you're reading?

Join the thousands of followers who rely on Dr. Howard J. Luks, a board-certified orthopedic surgeon specializing in Sports Medicine, with tools, tactics, and techniques for simplifying longevity.

Further Reading:

Polarized training for runners
Polarized training for everyday runners: Part 1
Zone 2 heart rate training
Zone 2 Heart Rate Training For Longevity and Performance
Consequences of inactivity or rest on our health
The Serious Consequences of Recovery From Surgery and Inactivity
sudden death in athletes
Sudden Cardiac Death in Runners

Reader Interactions

Comments

  1. Lynn

    Oct 8, 2015 at 2:36 am

    Curious to know what you think are the best (healthier) sources of protein?

    • Avatar photoHoward J. Luks, MD

      Oct 8, 2015 at 10:10 am

      I prefer plant based protein supplements. See the website NutritionFacts.org

  2. HELEN

    Sep 25, 2015 at 3:53 pm

    Great article. I have a completely torn acl that was torn in my 20’s and I recently tore my media meniscus. I am an active person as I ski and play tennis regularly. The orthopedic surgeon recommended therapy and a knee brace. Even with the knee brace I hear popping in the knee when I play tennis. Do you think I should be pushing to have surgery.

    The surgeon has indicated it is much harder to recover from surgery the older you are along with a very strong possibility I will have pain in the knee. Currently, I have no pain and I work out at the gym 6 days per week so I only feel the need for stronger knee when I play tennis. So far I have not gone sking but I do plan on going next year. I appreciate any guidance in this matter

  3. Josh S

    Sep 20, 2015 at 8:18 pm

    Can I continue to lift free weights if I have popping or cracking in my shoulder. It doesn’t hurt, but should I stop lifting weights.
    I’m 36 years old and sometimes my shoulders will popping or cracking sometimes quietly and sometimes loudly. It seems to be occurring more frequently. It’s mostly painless but can be annoying. Every couple of months when I sleep on my side and shoulder will sometimes (minor) dislocate which is painful but will not hurt after. This has been happening for several years. I don’t know if this is serious or not. I’ve not had insurance until last year so I haven’t seen a doctor about this. Should I make and appointment with a physician at the Sport, Spine and Joint clinic in my city?. Thank you for your advise.

Primary Sidebar

Dr. Howard J. Luks

Howard J. Luks, MD is a leading orthopedic surgeon & sports medicine specialist. An expert in shoulder, knee, and other sports injuries, and author of Longevity... Simplified.

About · Contact · Private Consultation

Remote Guidance Sessions
  • Facebook
  • X
  • Instagram
  • LinkedIn
  • YouTube

Top Articles

The importance of VO2 Max

VO2 Max. It’s not just about your mitochondria

Walking is exercise

Walking IS Exercise: Why All Movement Matters

Zone 2 heart rate training

Zone 2 Heart Rate Training For Longevity and Performance

Do I have a serious knee injury

Is My Knee Injury Serious? 5 Signs to Look For.

Newsletter

Join the thousands of followers who rely on Dr. Howard J. Luks, a board-certified orthopedic surgeon specializing in Sports Medicine, with tools, tactics, and techniques for simplifying longevity.

Read the Book

An easy-to-read guide that tosses out the myths and clears up the truth behind living longer. As you read this book, you will:

  • Understand the science behind the recommendations for living a longer and healthier life.
  • Understand that all our bodies’ systems are interconnected and rely on one another.
  • Connect the dots to poor metabolic health and take steps to reverse this path.
  • Recognize that fear doesn't need to be your reality.
  • Recognizing that most people view “exercise” as unpleasant work.
  • Stop going down “rabbit holes” of false information.
  • Realize you don't have to change as much as you think.
Find Out More
Read Reviews
Longevity... Simplified: Living A Longer, Healthier Life Shouldn’t Be Complicated

Available at:

Bookshop
Amazon
Barnes & Noble

Trending Now

  1. Zone 2 heart rate training
    Featured
    Zone 2 Heart Rate Training For Longevity and Performance
  2. The importance of VO2 Max
    Featured
    VO2 Max. It's not just about your mitochondria
  3. Reframe why exercise is important. Not to lose, but to gin.
    Muscle and Strength
    We Exercise To Gain, Not To Lose.
  4. Seasoned Doctors Want to Leave Medicine.
    Sports Medicine
    Seasoned Doctors Want to Leave Medicine.

Howard J. Luks, MD

Orthopedic Surgery & Sports Medicine

128 Ashford Avenue
Dobbs Ferry, NY 10522

(914)-559-1900
[email protected]
Book Private Consultation

Topics

  • Joint Pain
  • Longevity
  • Metabolic Health
  • Sports Medicine
  • Running
  • Training

Browse All Articles

Joint Pain

  • Ankle
  • Elbow
  • Hip
  • Knee
  • Osteoarthritis
  • Shoulder

More Orthopedic Education

  • Topics
  • Newsletter
  • Podcast
  • Book
  • About
  • Consultation

© 2025 · Howard J Luks, MD · Disclaimer & Terms · Privacy Policy
The information on this site is not intended or implied to be medical advice, diagnosis, or treatment.
This site should be used for informational purposes only.