Learn why muscle health matters as you age, how protein and activity work together to maintain muscle, and the unique role HMB plays in muscle maintenance.
| SEPT. 1, 2026 | 4 MINUTE READ |
Is 60 the new 40?
For many adults, it certainly feels that way. Today’s 50-, 60- and 70-somethings are redefining what “getting older” looks like – regularly signing up for 5Ks, hiking trips, pickleball leagues, and boot-camp style classes. Yet despite the increase in Baby Boomers seeking outlets for fitness, only about 14% of older adults currently meet federal physical activity guidelines.
Public health guidelines recommend older adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength and balance work on at least two days. Whether you’re logging time on the trails, on the golf course, or on the pickleball courts, the important thing is that you keep moving.
Keeping active into later adulthood is about much more than looking fit. Regular movement helps support nearly every system in the body while maintaining independence and quality of life.
While aerobic exercise often gets the spotlight for heart health, muscle health rarely gets the same attention, despite its important role in aging well. Strength training helps slow age-related muscle loss (sarcopenia), supports bone density, and can help improve coordination, balance and stability, all critical for lowering the risk of falls and fractures as we age. Just as important, maintaining muscle mass can help support normal metabolism and make everyday tasks, like climbing stairs or carrying groceries, feel easier and safer.
Regular movement also benefits the brain, supporting memory and critical thinking skills. And when workouts are social, whether through group classes, walking clubs, or team sports, strong social connections have been associated with slowing biological aging by reducing chronic inflammation and cellular aging.
Research consistently shows we need more protein as we age. And here’s why: after age 40, adults can lose up to 8% of muscle mass per decade, and factors like low protein intake, rapid weight loss, and inactivity can speed up this decline.
Physically active adults may need up to twice as much protein as sedentary individuals to properly support their muscle health and maintenance. For example, research suggests that after resistance training, older adults may require about 40 g of protein to stimulate the same muscle-building response that younger adults achieve with closer to 20 g. To maintain muscle effectively, high-protein foods should be prioritized alongside strength training.
β-hydroxy β-methylbutyrate (HMB) is a compound your body produces when it breaks down leucine, an essential amino acid found in protein-rich foods.
HMB has been a research focal point for its role in muscle maintenance for nearly 30 years, with more than 90 published studies and over two dozen systematic reviews and position papers examining its role in muscle health. “It works behind the scenes to help slow the natural breakdown of muscle tissue,” explains Bridget Cassady, PhD, RDN, LD, senior manager of adult nutrition at Abbott. The evidence for HMB spans populations, including hospitalized patients and active individuals as well.
However, HMB is present in very small amounts in food, making it difficult to get meaningful levels through diet alone. In fact, about 3 g of calcium HMB (the studied daily dose) is equivalent to about 48 g of leucine from high-protein foods (about 90 eggs). Because only about 5% of dietary leucine is converted to HMB, supplementation is needed to reach effective amounts.
The muscle preserving effects of HMB have been studied in a variety of populations including:
While small amounts of HMB are found naturally in the body and in a variety of foods like meat, dairy and plant protein sources like lentils, beans and tofu, the reality is that these amounts are too small to deliver muscle health benefits.
As we age, we naturally lose muscle more quickly. That's why targeted nutrition is an important part of maintaining muscle health. However, it’s difficult to meet HMB goals through food alone, which is why supplementation can be beneficial. As Dr. Cassady explains, “For adults looking to stay active and independent, incorporating HMB into their nutrition plan can be a smart way to support muscle health over time.”
If you’re unsure where to start, check out two products from Abbott:
By combining protein-rich foods with targeted HMB supplementation, adults can take proactive steps to maintain muscle health and support active aging.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
† When combined with resistance training.
‡ From and during high-intensity exercise.
§ 3 g of CaHMB has been shown to support muscle health. Two servings of this product daily provide 3 g of CaHMB.
Key Takeaways
• Muscle matters. It helps support your daily activities, movement and energy metabolism.
• During weight loss, it’s common that muscle mass is lost, too.
• Getting plenty of protein can help preserve muscle when losing weight.
Hydration Tips: Before, During and After Exercise
Staying hydrated while exercising is on the top of many athletes’ list for top-notch performance. Wondering about the best approach? A review article published in Nutrients from the Abbott - Real Madrid Innovation Lab, co-authored by Abbott’s scientists and members of the Real Madrid medical team, looked at the optimal strategy to achieve hydration before, during and after exercise and uncovered there is a key player that may surprise you.
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