What is sarcopenia and how can it be prevented?

Sarcopenia is the progressive loss of muscle mass and strength associated with aging. Although it begins gradually, starting in the 30s, its effects become more noticeable in the 50s and 60s: decreased ability to perform daily activities, increased risk of falls, loss of mobility, and reduced quality of life.

Clinically, it's also considered a type of age-related muscle atrophy . But there's good news: leading an active lifestyle , taking care of your diet, and ensuring adequate protein intake can slow or even reverse these effects.

Why do we lose muscle with age?

As we age, our bodies tend to synthesize muscle protein less efficiently. Physical activity also decreases, our appetite diminishes, and we often consume less protein than necessary . All of this contributes to a process of progressive muscle atrophy , which affects both muscle mass and functional strength.

The loss isn't just aesthetic: it means decreased functionality , increased fatigue, and slower recovery from injury or illness. That's why it's key to anticipate and adopt good habits before sarcopenia progresses.

The key role of protein in sarcopenia

To maintain muscle mass, the body needs an adequate intake of complete proteins , which provide all the essential amino acids. This is especially important after age 50, when anabolic sensitivity decreases and greater protein stimulation is needed to maintain lean mass.

Current guidelines recommend between 1.2 and 1.6 grams of protein per kilogram of body weight per day for active older adults. This figure can be difficult to achieve with a conventional diet alone, especially if there is limited variety or a reduced appetite. This is where a good supplement can make a difference in preventing muscle atrophy due to sedentary lifestyle or aging .

Why choose complete plant protein?

Quality plant-based protein—like the pea and rice blend used by Tronk—offers all the essential amino acids and is easy and painless to digest . It's an effective, safe, and clean option to support the growth and maintenance of muscle mass at any stage of life.

In Tronk:

• We use a formula with 79% protein and a complete amino acid profile.

• We don't add artificial sweeteners or unnecessary fillers .

• It is free of common allergens such as lactose, soy or gluten.

• It is easily digested and does not cause bloating or discomfort.

• It is available in chocolate and strawberry flavors, both natural.

Physical activity + protein: the winning combination

Physical activity—especially strength training —directly stimulates muscle synthesis. When combined with adequate protein intake, the effect is synergistic: muscle mass increases, coordination improves, and frailty markers decrease.

You don't need to lift heavy weights or spend hours at the gym. Even short workouts with bodyweight, resistance bands, or light dumbbells can be very effective, as long as they are regular and accompanied by good nutritional recovery.

An adequate combination of exercise + quality protein can significantly reduce the risk of muscle atrophy associated with aging .

Tronk: your ally to stay strong at any age

At Tronk, we design our protein with long-term muscle health in mind. We know it's not just about aesthetics or performance, but about functional well-being : being able to move well, feel agile, and maintain your independence for years to come.

With our vegetable protein:

• You strengthen your muscle mass even if you already notice a loss of strength or mobility.

• You facilitate muscle recovery after training or walking.

• You reach your daily protein goals without overloading your digestive system.

• You avoid hidden sugars, artificial additives or unnecessary ingredients .

• It helps you combat the signs of muscle atrophy without resorting to artificial or complex formulas.

Face sarcopenia

Sarcopenia isn't inevitable. With regular exercise and adequate protein intake, you can maintain your strength, agility, and vitality over the years. And if you're looking for an effective, hassle-free, and flavorful option, Tronk is for you .

Whether you're trying to maintain your fitness, improve your recovery, or simply feel stronger in your daily life, taking Tronk daily can make all the difference in the face of muscle atrophy .

If you also believe that age is no barrier to leading an active and healthy life, follow us on Instagram or Facebook . We'd love to see how you stay in shape and hear about your experience with protein made the way it should be: potent, real, and without bullshit .