How does lean mass impact overall health?
You’ve probably noticed that there are different body shapes, even if people are the same age, weigh the same and have a similar height. Well, this is mainly due to different body compositions. In other words, due to the different proportions between the elements that make up our body and figure out lean body mass Let’s simplify?
Massa Magra versus Massa Gorda
Body composition directly influences our health. Basically, it can be divided into two groups: fat ( fat mass ; energy stores) and lean mass (muscles, organs and bones).
The latter are components of the musculoskeletal system , responsible for several vital functions, such as locomotion, respiration, metabolism and thermogenesis (heat production). Naturally, this significantly impacts daily activities, and can lead to falls and hip fractures.
- insulin resistance;
- increased risk for type 2 diabetes ;
- the increased risk of cardiovascular disease ;
- the increased risk of mortality.
It is interesting to note that, surprisingly, obese people also have more muscle mass. negatively affecting muscle function. The “phenomenon” occurs due to the correlation between adiposity and muscle lipid content, resulting in less powerful muscles .
In practice, muscles become weaker . Thus, although increasing muscle mass is a necessary measure to improve quality of life, it alone is not enough to maintain overall health. Below, check out what recent studies have concluded on the subject!
Muscle mass index and mortality risk
There are several methods for estimating body composition. Far from being a simple task, in addition to varying depending on the technique chosen, many external factors can influence the values, such as hydration level.
Although lean mass and muscle mass are distinct concepts, as we have seen, skeletal muscle is the main component of lean mass. In this way, it is possible to assess our health by measuring the muscle mass index.
In this context, recent studies have demonstrated that there is a significant association between increased mortality risk and decreased muscle mass — especially in adults with a higher body mass index (BMI) . In addition to leading to sarcopenia , a multifactorial syndrome, reduced muscle mass increases all-cause mortality in the general population.
Incidentally, sedentary individuals begin to lose muscle mass from the age of 30, and the deterioration becomes more pronounced from the age of 60. However, prevention and treatment for low muscle mass index can reduce the risk of mortality and promote longevity.
How to gain lean and muscle mass in a healthy way?
Muscle mass maintenance occurs through a balance between the synthesis and breakdown of muscle protein. Obviously, muscle mass gain occurs when synthesis exceeds degradation. The math, however, is not that simple!
Several factors make it difficult to measure body composition, such as hydration and nutritional status. Furthermore, even people who have the same body mass index (BMI) may have different body shapes, different body compositions, varying nutritional requirements, and different metabolic profiles.
Strategies for gaining lean and muscle mass therefore differ for different groups (taking into account sex, age, etc.) and even individually. One of the main points to be considered is the possibility of gaining lean mass while losing fat mass ( body recomposition ).
Although there was a belief that such a feat was only possible for people who had recently started bodybuilding and for obese or overweight individuals, recent data shows that body recomposition is also possible for regular practitioners. This is what we will discuss later.
Studies with obese individuals
An interesting example of the importance of paying attention to body mass composition involves weight loss programs . After all, weight loss induced by calorie-restricted diets can lead not only to a reduction in fat mass, but also in lean mass, due to the process of proteolysis.
Therefore, reducing fat mass while preventing the loss of lean and muscle mass is key to promoting good health. The question is: how can this be achieved?
Well, for obese individuals, resistance training — exercises that involve muscle tension movements generated by equipment or free weights — is an effective strategy to mitigate or even prevent muscle mass loss. One of the mechanisms involved is the increase in insulin sensitivity, which is caused by physical exercise, since insulin stimulates muscle protein synthesis.
Studies with healthy individuals
Protein intake and resistance training are the main non-pharmacological factors that increase muscle mass in obese individuals . Whether the same occurs in healthy individuals is a difficult question to answer. After all, most studies consider weight loss programs and/or obese adults.
A breakthrough in this regard is the work of Nunes et al. (2022). The researchers analyzed 74 studies to investigate whether increasing protein intake is effective in increasing lean mass. They then concluded that the increase in lean mass (1.3-1.4 kg) in healthy adults, compared to the placebo group (0.8 kg), was not significant.
Despite this, they emphasize that the greatest gain occurred in adults ≤ 65 years who ingested ≥ 1.6 g protein/kg/day. When they specifically evaluated the studies that considered the effect of increased protein intake combined with resistance training , the results were similar. The conclusion, therefore, is that the use of supplements would not bring significant effects on lean mass gain.
. In addition, several individual factors (such as age and sex) — or those associated with exercise — can affect muscle mass gain. 6Even sleep can impact it.
Incidentally, Benito et al. (2020) investigated the isolated effect of resistance training.9 Throughout the process, they concluded that exercise alone is effective in increasing muscle mass (about 1.5 kg) in healthy man.
They emphasized, however, that increasing the number of sets per session can negatively affect muscle mass gain. Therefore, they recommend distributing sets of exercises for the same muscle group on different days of the week.
The weekly frequency should be between two and three days. Oh! An important factor is rest! Prioritizing the quality and quantity of sleep generates significant effects on performance, muscle recovery and body composition.
Studies with women
Currently, many women are involved in resistance training, but their participation in studies is scarce. In fact, women are underrepresented in the scientific literature on sports, and studies often consider elderly women or women under clinical conditions.
The context ends up limiting the development of better training programs, because, in relation to men, women do present differences:
- in the size and composition of muscle fibers;
- in response to exercises;
- in recovery time;
- in fatigability.
A breakthrough in this regard is the work of Hagstrom et al. (2019) who evaluated the effect of resistance training on muscle hypertrophy and strength in healthy women between 18 and 50 years old. From the analysis of 24 studies, covering a total of 912 participants , the authors concluded that resistance training is an effective method , but that it requires adaptations in volume and frequency, such as:
- 3-4 sets per exercise, divided into two to four days per week, for upper body training;
- For gains in lower limbs, the frequency should be two to four times a week, in order to ensure that at least 250 repetitions are performed.
How does the protein source influence the diet to gain lean mass?
Protein intake is essential for gaining muscle mass. 9 In fact, when we think of protein, we almost immediately imagine animal sources, such as chicken, eggs and even the famous milk protein supplements ( whey protein ).
In fact, animal protein has a greater anabolic potential. In other words, it is considered superior in building muscle mass. This effect can be attributed to the quality of the protein, as it provides essential amino acids in sufficient quantities and proteins in more digestible and absorbable forms.
According to a recent study, animal protein was shown to be superior to vegetable protein in terms of lean mass gain, and the beneficial effects were more pronounced in adults aged <50 years. 9 This result may be related to the lower sensitivity of the muscles of elderly people to the anabolic action of essential amino acids compared to those of younger people.
In these cases, the authors state that ingestion associated with other compounds, such as Vitamin D and beta-hydroxy-beta-methylbutyrate (HMB), would be more beneficial. Further on, you will find a section dedicated to the discussion of protein supplements.
However, it is imperative to mention that, in the isolated analysis of those who practiced physical exercises, the protein source did not influence the results.
Furthermore, it is important to mention that there is a lot of evidence that warns about the increased risk of cardiovascular diseases , mainly due to the consumption of red meat . The use of vegetable proteins promotes the reduction of environmental damage , since animal protein production systems tend to use more resources and emit more greenhouse gases.
How do probiotics influence lean mass, muscle mass and strength gains?
The use of probiotics to promote human health is an intervention that has been around for over 100 years. Since then, there has been a wealth of evidence proving their effectiveness in preventing and treating diseases.
Its use has even been investigated in the treatment of sarcopenia. An interesting study investigated the effect of supplementation on muscle mass, evaluating clinical trials through meta-analysis .
The results were beneficial, as probiotic supplementation positively impacted muscle mass and strength gains in individuals under 50 years of age.
Incidentally, it is worth mentioning that, in order to be effective, treatment with bacteria of the Bifidobacterium genus must last at least 12 weeks. 15 Furthermore, the effect did not extend to obese and/or overweight individuals, sedentary individuals, and people over 50 years of age. Finally, supplementation had no effect on lean mass in any of the groups analyzed.
Increased protein digestion and amino acid absorption is one mechanism by which probiotics can stimulate increased muscle mass and strength. However, another factor is related to the production of short-chain fatty acids (SCFAs). These compounds are byproducts of the fermentation of complex carbohydrates, such as fiber (a prebiotic nutrient), and exert beneficial effects on the host.
Studies conducted on adult men with high levels of lean mass corroborate this hypothesis. After all, the individuals presented high levels of butyrate-producing bacteria (an example of SCFA).
What is the relationship between the use of protein supplements and the gain of lean mass, muscle mass and strength?
The results presented so far lead us to believe that supplements contribute little to gaining lean mass — especially when not combined with resistance exercises. Since the use of protein supplements is quite common among those who practice physical activity, this section will provide more specific information on the subject.
After all, although they may seem harmless, it is important to note that they can be harmful to your health, as they may disrupt your intestinal microbiota . In fact, creatine is probably the best-known supplement among bodybuilders. One side effect of its use that cannot be ignored is increased water retention. The result tends to be a problem, depending on the method used to assess muscle hypertrophy .
An increase in the amount of water will certainly be reflected in higher levels of lean mass. The effect does not necessarily mean that there has been an increase in muscle mass, but it does mean that the results of creatine supplementation must be evaluated using methods that measure muscle hypertrophy directly.
That’s what researchers from Burke’s group did. The systematic review and meta-analysis investigated the consequences of creatine supplementation combined with resistance exercise. In this study, adults aged 21 to 72 years were evaluated — mostly men — both sedentary and those who already practiced the physical activities in question. According to the researchers, creatine supplementation did not promote significant hypertrophy — even if it was more pronounced in younger people.
HMB
Another common supplement is HMB; a compound resulting from the metabolism of leucine — an essential amino acid that is very important in stimulating muscle protein synthesis and suppressing the breakdown of these proteins. These effects on muscle mass and strength gain or even muscle maintenance would therefore justify its use as a supplement.
However, the systematic review prepared by Phillips et al. (2023) concluded that the data are inconsistent.
Even so, these results corroborate those reported by Jakubowski et al. (2020). The authors concluded that HMB did not promote a significant gain in lean mass or strength among the study participants, who were healthy or sedentary men and women and aged between 18 and 50 years.
How does hydration affect muscle function?
Water is the main component of the body, and approximately 76% of muscle mass is composed of water. It is not difficult to imagine, therefore, that dehydration has negative effects on muscle function. The amount of water contained in cells affects metabolism, protein structure and enzyme activity . In the worst case scenario, it causes cell death.
To protect the brain and liver during dehydration, muscles and skin are the main organs to lose water. This has implications for the mechanics and metabolic function of muscles.
As we have also seen, water makes up a large part of muscle mass and is essential for maintaining its functions. Therefore, hydrate yourself before, during and after exercise.
Sleep is also an incredible ally in your performance and muscle recovery. Therefore, it is necessary to pay attention to both quality and quantity.
CONCLUION: figure out lean body mass
we have seen that healthy lean and muscle mass gain requires discipline and time . Each individual’s body composition is unique, as are our energy requirements and metabolic profiles. This is why it is so essential to consult a nutritionist and follow a training plan planned by a licensed professional. Diet and physical exercise are the basis for a healthier life.
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