How do you prevent muscle loss as you age?
The most effective way to slow muscle loss with age is resistance training two to three times a week, combined with 1.0–1.2 g of protein per kg of body weight a day and enough vitamin D. Creatine monohydrate at 3–5 g a day adds a modest extra gain when taken alongside training. Supplements help only on top of exercise.
- Resistance training two to three times a week is the strongest intervention against age-related muscle loss.
- PROT-AGE recommends 1.0–1.2 g/kg/day protein for healthy older adults, with 25–30 g per main meal.
- Creatine at 3–5 g a day added to resistance training increased lean mass and strength in older adults (2017 meta-analysis).
- EFSA accepted 3 g a day creatine with resistance training for strength in adults over 55.
- Pure Natural Options creatine costs about R2.22 per 5 g (R222 for 500 g, Knysna Health via PriceCheck, October 2026).
How do you prevent muscle loss as you age?
Muscle mass and strength decline gradually from midlife, and the loss speeds up when people are inactive, eat too little protein or are ill. Three levers matter, in this order: training, protein, then a few targeted supplements.
1. Lift something heavy, regularly
Resistance training is the strongest intervention. Aim for two to three full-body sessions a week on non-consecutive days: a squat or sit-to-stand variation, a hinge (deadlift or hip raise), a push, a pull, and a loaded carry, for two to three sets of 8–12 repetitions at a challenging effort. Add more weight or repetitions slowly. If you have heart disease, osteoporosis or joint replacements, ask your doctor first. A programme outline is in resistance training plus protein after 60.
2. Eat enough protein, spread across the day
The PROT-AGE group recommends 1.0–1.2 g/kg/day for healthy older adults, with about 25–30 g at each main meal. For a 70 kg person that is 70–84 g a day. Exercising adults often target the ISSN range of 1.4–2.0 g/kg. See how much protein do older adults need.
3. Consider creatine and vitamin D
- Creatine monohydrate, 3–5 g a day: a 2017 meta-analysis found older adults gained more lean mass and strength when creatine was added to resistance training. EFSA accepted a claim for 3 g a day with training in adults over 55. See creatine for older adults.
- Vitamin D: useful if you are deficient; the Endocrine Society 2024 guideline does not recommend routine extra vitamin D for healthy adults under 75.
What do these supplements cost in South Africa?
October 2026 prices from the catalogue:
| Product | Price (retailer) | Cost note |
|---|---|---|
| Primal Whey Isolate 750 g | R700 (Dis-Chem Living Fit) | R93.33 per 100 g powder; contains sucralose |
| USN Isozero Whey Isolate 805 g | R899–R910 (USN shop) | R111.68 per 100 g powder; 20 g protein per 23 g scoop |
| Pure Natural Options Creatine 500 g | R222 (Knysna Health via PriceCheck) | R2.22 per 5 g |
| Nutritech Creatine Monohydrate 500 g | R250–R399 (Wellness Warehouse via PriceCheck) | R2.50 per 5 g at the low end |
Compare options in our creatine comparison and whey isolate comparison.
What does not work?
- Collagen as a muscle builder: it lacks tryptophan and has a low leucine content.
- Amino-acid blends instead of enough protein from food.
- "Testosterone boosters": poor evidence and a higher risk of contaminated products.
- Supplements without exercise.
What else helps?
Walk daily, sleep well, limit crash diets (weight loss without training and protein costs muscle), and treat deficiencies your doctor finds. Large or rapid unintentional weight loss, falls or growing weakness need medical assessment. Read what is sarcopenia and can supplements help.
When should you see a doctor?
If you have kidney disease, take blood thinners, or are unsure about exercise safety, speak to your doctor or a biokineticist first. This is general information, not personal medical advice.
Products mentioned, with dated prices
| Product | Size | Price | R per 100 g powder | R per 30 g protein | R per 5 g | Sweeteners |
|---|---|---|---|---|---|---|
| Primal Whey Isolate (750 g) | 750 g | R700Dis-Chem Living Fit, Oct 2026 | R93.33 | — | — | sucralose |
| USN Isozero Whey Protein Isolate (805 g) | 805 g | R899-R909.99USN shop (za.usn.global), Oct 2026 | R111.68 | R38.53 | — | not stated |
| Pure Natural Options Creatine Monohydrate 100% 500 g | 500 g | R222Knysna Health (listing via PriceCheck), Oct 2026 | — | — | R2.22 | not stated |
| Nutritech Creatine Monohydrate 500 g | 500 g | R249.95-R399Wellness Warehouse (listing via PriceCheck), Oct 2026 | — | — | R2.50 | not stated |
Related questions
- What is sarcopenia and can supplements help?
- How much protein do people over 60 need?
- Is creatine safe and useful for older adults?
- How much should you lift and eat for muscle after 60?
- What is the best protein powder for seniors in South Africa?
Sources
- Bauer J et al. (2013) PROT-AGE Study Group position paper on dietary protein in older people. JAMDA
- Chilibeck et al. 2017, Creatine supplementation during resistance training in older adults: meta-analysis (OAJSM)
- EFSA 2016 opinion: creatine with resistance training and muscle strength in adults over 55 (EFSA Journal 4400)
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “How do you prevent muscle loss as you age?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/how-to-prevent-muscle-loss-with-age/. Plain-text version: /answers/how-to-prevent-muscle-loss-with-age.md