Sarcopenia and muscle mass loss: how to maintain the muscle that supports you
From the age of 40, muscle mass can decrease by 0.5–1% per year; strength by up to 1–3%; and power by up to 3–4%. In ten years, that can translate into 10% less muscle and up to 40% less power. Muscle is not just strength: it is autonomy, metabolism, and longevity. At IVB, we help you build it, preserve it, and make it work — at every stage of your life.
"There are times when the goal might not be to build much more muscle, but rather to manage to keep the muscle we already have."
Muscle is in a constant state of renewal: while it synthesizes new proteins, it degrades others. When this balance is disrupted—due to inactivity, insufficient protein intake, aging, or certain periods of illness—we lose muscle faster than we build it. When that loss is accompanied by a decrease in strength, we call it sarcopenia. And it starts much earlier than we think.
We age because we lose muscle
Do you find it harder to recover from workouts than you did a few years ago, or do you get tired sooner when climbing stairs? It’s not just age: it’s the progressive loss of muscle mass, strength, and power.
The muscle you build today matters for how you age:
We reach our peak muscle and bone mass. What we build up until then determines the reserve we have to face the passing years.
Mass, strength, and power begin to decline progressively, often before we even notice.
The needs for energy, protein, iron, and other nutrients increase; if the intake is not sufficient, the body may resort to its own reserves.
Lean muscle mass loss can accelerate around the menopausal transition.
El descenso de estrógenos acelera además la pérdida de masa ósea.
Strength and, above all, power can decline faster than muscle mass itself. Preserving muscle means preserving mobility and independence.
And why does it cost more with age?
Over the years, so-called anabolic resistance may appear: the muscle responds less to the same exercise and protein stimulus. Where about 20 g of protein per meal used to be enough to stimulate muscle synthesis, with age, that same intake generates a smaller response, and it may be necessary to increase the amount.
Two keys to preserving muscle
1 · Exercise
Regular physical activity, especially strength and power exercises.
2 · Protein
In sufficient quantity and distributed throughout the day: 20-30 g per meal.
3 · Rest
Sufficient recovery and rest to promote muscle adaptation and maintenance.
And when meeting those needs becomes difficult due to a lack of time, appetite, age, or circumstances, supplementation is the support that makes the difference.
Taking care of your muscles requires action on three fronts
Proteína IVB
Proteins contribute to the growth and maintenance of muscle mass and the maintenance of normal bones. Of French and Italian origin, selected for their quality.
New release - coming soon
A formula developed to support you when you are forced to move less, going through periods of high stress, or eating less.
Muscle is also metabolism
Muscle plays an active role in how your body uses energy and glucose. And conversely, your metabolic and nutritional state determines your ability to maintain muscle mass. They are part of the same system and must be cared for together.
Taking care of your metabolism also means taking care of the muscle that supports you every day.
Metabolic support
Metabolic-Max
Berbevis® phytosome berberine, with up to 10 times higher bioavailability than conventional berberine according to pharmacokinetic studies. Combined with Gymnema sylvestre, which contributes to normal glucose metabolism and helps reduce sugar cravings, milk thistle silymarin, which contributes to normal liver function, and chromium, which contributes to the maintenance of normal blood glucose levels. Your metabolism, supported through multiple pathways.
SatiSens
The formula to help you feel full sooner, featuring three clinically studied botanical ingredients: Metabolaid® (hibiscus and lemon verbena) helps control appetite, Safrasol® saffron contributes to emotional balance—curbing that snacking that isn't driven by hunger—and Csat+® carob extract helps prolong the feeling of fullness after meals. Plus, it is backed by a clinical study on the final product.
FiberTotal
6 g of soluble prebiotic fiber per serving (Sunfiber®, PreticX®, Inavea®, and inulin). High in fiber, low-FODMAP, and highly digestive-friendly: promotes intestinal regularity without sacrificing comfort, even for sensitive digestion.
Metabolic-Max + SatiSens Pack
Your complete metabolic strategy: SatiSens acts before meals, targeting appetite and snacking, while Metabolic-Max acts after, targeting glucose, sugar cravings, and liver function. Both fronts of your metabolism, covered, with a 10% discount.
Cada etapa pide un apoyo diferente. Encuentra el tuyo.
I am resting or training less than I would like
An injury, a surgery, a period of heavy workload, or travel. When the strength stimulus disappears, the body quickly activates protein degradation pathways. During these phases, the priority is not to build new muscle, but to preserve as much of what you already have as possible, so that when you resume your routine, you aren't starting from scratch.
I am in perimenopause or menopause
A drop in estrogen can promote greater muscle catabolism, reduce the anabolic response, and decrease insulin sensitivity, making it difficult to maintain muscle mass. Furthermore, many women have spent years reducing protein-rich foods due to associating them with their fat content. At this stage, meeting your protein needs and preserving muscle function is a key tool for health and longevity.
I am over 40 and want to maintain my independence
Over the years, maintaining strength training and meeting protein needs becomes more difficult, and muscle loss accelerates. Furthermore, power drops faster than muscle mass itself, and it is what you rely on to react to a stumble or prevent a fall. The goal is not aesthetic: it is to preserve the muscle mass that allows you to continue living your life with safety and independence.
I am losing weight and want to protect my muscle mass
Whether by personal choice or during a medical weight loss treatment, eating less makes it harder to meet your protein needs and maintain muscle. It is not just about how much weight you lose: it is about where that loss comes from. The goal is for it to be primarily fat — and to preserve the muscle that supports your strength, your mobility, and your metabolic health.
I train regularly and want to recover better
If you notice that fatigue is building up or that it is harder for you to recover after exertion, your priority is twofold: to provide the muscle with the nutrients to repair itself and to support its ability to produce energy.
Coming soon: our muscle preservation formula
Developed to protect your muscle mass during times when you are at the highest risk of losing it: forced rest, periods of stress, or stages when you are eating less.
Be the first to know. Leave us your email and we will notify you on the day of the launch, with priority access.
Frequently Asked Questions
What is sarcopenia?
It is the progressive loss of muscle mass, strength, and function. Although associated with aging, the decline begins after age 40, with mass potentially falling by 0.5–1% per year, and it accelerates with inactivity, insufficient protein intake, or prolonged periods of rest. The good news: strength training and proper nutrition can slow it down at any stage.
¿Cuánta proteína necesito al día?
As a general reference, between 1.2 and 1.6 g per kilo of body weight per day for general health and muscle maintenance, for example, between 72 and 96 g for a 60 kg person. If you are losing fat and want to preserve muscle, the requirement increases to 1.6–2.2 g/kg/day. During pregnancy and breastfeeding, requirements also increase. Distribute your intake throughout the day, in servings of 20–30 g per meal.
Why is it harder for me to maintain muscle than it used to be?
With age, anabolic resistance can occur: muscles respond less to the same exercise and protein stimulus. The same amount that was once enough to stimulate muscle synthesis now generates a smaller response, so it may be necessary to increase protein intake and prioritize strength training.
¿La creatina es solo para deportistas?
No. Creatine improves physical performance during short, high-intensity exercises, and that benefit applies to anyone who does strength training, including women and older adults looking to maintain their functionality. It is one of the most scientifically backed supplements in existence.
¿Tomar proteína engorda?
Not on its own. Protein contributes to maintaining and increasing muscle mass, and it is also the most satiating macronutrient. What determines weight is the total energy balance, not an isolated nutrient.
Can I maintain my muscle mass while on a weight loss treatment?
Yes, and it is especially important. When appetite decreases, it is harder to meet protein requirements, and some of the weight lost may come from muscle. Prioritizing protein and, if possible, strength training helps ensure that the weight loss comes primarily from fat.
