Muscle Atrophy: How to combat it with nutrition?

Most athletes and sports enthusiasts are familiar with the term hypertrophy, but a contrasting occurrence exists where muscles do not grow; instead, they decrease in size. This phenomenon is known as muscle atrophy, characterized by the decrease and wasting of muscle tissue. It is commonly caused by the inability to regularly exercise muscles, often due to injury or health conditions. For example, individuals with diseases or injuries often cannot move their arms or legs, resulting in a lack of mobility and muscle atrophy. The absence of regular movement or exercise causes atrophy, leading to a reduction in muscle mass, though not in length compared to regularly active muscles.

Symptoms of Muscle Atrophy

• One of your arms/legs has noticeably less muscle mass than the other

• Noticeable weakness in one limb

• Lack of physical activity for an extended time

• Numbing or tingling in limbs

• Decreased muscle mass and strength

• Facial weakness

• Trouble walking or balancing

Causes of Muscle Atrophy

There are different types of muscle atrophy, and they depend on the cause. Disuse atrophy occurs when your body stops using your muscles, and your body does not utilize energy to maintain them. Instead, the body breaks down your muscles, causing them to decrease in size and strength. Causes of muscle atrophy include:

• Sedentary lifestyle

• Malnourishment

• Lack of exercise

• Genetic disorders such as muscular dystrophy

• Age-related atrophy such as sarcopenia

• Burns

• Injuries prohibiting movement and exercise

• Spinal cord or peripheral nerve damage

• Stroke

Condition Causes

• Certain medical conditions can cause muscles to waste away or restrict movement, leading to muscle atrophy. Its medical conditions include:

• Amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease, affects nerve cells that control voluntary muscle movement

• Dermatomyositis, which causes muscle weakness and skin rash

• Guillain-Barré syndrome, an autoimmune condition that leads to nerve inflammation and muscle weakness

• Multiple sclerosis is an autoimmune condition in which the body destroys the protective coverings of nerves

• Muscular dystrophy is an inherited condition that causes muscle weakness

• Neuropathy, is damage to a nerve or nerve group, resulting in loss of sensation or function

• Osteoarthritis, which causes reduced motion in the joints

• Polio, a viral disease affecting muscle tissue that can lead to paralysis

• Polymyositis, an inflammatory disease

• Rheumatoid arthritis, which is a chronic inflammatory autoimmune condition that affects the joints

• Spinal muscular atrophy is a hereditary condition that causes arm and leg muscles to waste away

• Treatment: How to Combat It

Most cases of muscle atrophy have treatments that consist of adequate exercise and healthy eating. These two methods—eating and exercise—are the most common ways to combat muscle atrophy. It involves training the muscle, in addition to replenishing it through nutrition. A nutritional plan, along with necessary dietary supplements, provides your body with the needed nutrients to recover and regrow the muscle that initially decreased in size. Treatments for muscle atrophy include:

• Exercise

• Dietary changes

• Physical Therapy

• Surgery

Nutrition

Alongside proper exercise, nutrition plays a vital role in combating muscle atrophy, with macronutrients and vitamins aiding in replenishing your body to repair muscle tissue. Protein, perhaps the most crucial nutrient for preventing muscle atrophy, serves as a macronutrient that holds amino acids for growth and cell repair. These amino acids also contribute to the structure and transport of nutrients in the body. Ensuring a healthy intake of protein in your diet is essential for maintaining muscle tissue and preventing muscle atrophy. Foods rich in protein support muscle mass and strength, and some examples include:

• Lean Proteins

• Poultry

• Beef

• Pork

• Fish/Seafood

• Low/Nonfat Dairy

• Milk

• Greek Yogurt

• Cheese

• Cottage Cheese

• Eggs

• Beans, Seeds, Nuts

Conclusion

Muscle atrophy is a condition opposite to hypertrophy, where muscle tissue decreases in size and strength. Common causes include lack of exercise, malnutrition, aging, injuries, and a sedentary lifestyle. Symptoms consist of decreased muscle mass and weakness. Despite its significant and noticeable effects, muscle atrophy can be reversed with the right treatment methods. Common forms of treatment include proper nutrition, such as a high protein intake, adequate exercise, and physical therapy. Recovery will not occur instantly, but with the right treatment, muscle atrophy can be properly reversed.

Sources

“Nutrition: Prevent Muscle Loss as You Age.” Illinois Extension, 8 May 2022, extension.illinois.edu/blogs/walking-line/2022-05-08-nutrition-prevent-muscle-loss-you-age#:~:text=Essentially%2C%20protein%20is%20truly%20the,body%20with%20energy%20or%20calories.

Pietrangelo, Ann. “Muscle Atrophy: Causes, Symptoms, and Diagnosis.” Healthline, Healthline Media, 24 Aug. 2019, www.healthline.com/health/muscle-atrophy#treatment.

professional, Cleveland Clinic medical. “Muscle Atrophy: Causes, Symptoms & Treatment.” Cleveland Clinic, 21 Jan. 2022, my.clevelandclinic.org/health/diseases/22310-muscle-atrophy.

Syed, Eziah. “Muscle Atrophy and How to Prevent It.” MEND, MEND, 11 July 2023, https://mend.me/blogs/the-blog/muscle-atrophy-and-how-to-prevent-it.