Strong Again: Nutrition Strategies to Prevent Muscle Loss

Cancer treatment and ageing can take a serious toll on our muscles. Whether you’re recovering from chemotherapy, entering menopause, or simply noticing your strength isn’t what it used to be, muscle loss can have a big impact on your health, confidence, and quality of life. The good news? Nutrition and exercise can play a powerful role in rebuilding strength and restoring vitality.

In this article, I’ll walk you through the key topics from my webinar “Strong Again: Nutrition Strategies to Prevent Muscle Loss”, exploring why we lose muscle, what we can do about it, and the nutrients that make a difference.

How Cancer Treatment Contributes to Muscle Loss

Muscle atrophy, the loss or wasting of muscle tissue, is common during cancer treatment. Chemotherapy can reduce the body’s ability to build new muscle while increasing muscle protein breakdown (1). When this happens alongside low appetite and reduced physical activity, muscle loss can happen quickly.

Fatigue is another major factor. Chemotherapy-related tiredness can make it difficult to stay active (2), which leads to further weakness and loss of functional strength. Over time, this can affect balance, mobility, and independence.

That’s why strategies to maintain and rebuild muscle — even small steps — are so important during and after treatment.

Understanding Muscle Types

Our bodies contain three main types of muscle:

• Skeletal muscle (responsible for movement and posture)

• Smooth muscle (in organs and blood vessels)

• Cardiac muscle (in the heart) (5)

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When we talk about muscle loss prevention, we’re focusing on skeletal muscle — the one most affected by ageing, inactivity, and chemotherapy. In severe cases, muscle loss can also impact heart and organ function, highlighting the importance of early prevention and nutritional support.

Why Muscle Loss Matters

Losing muscle isn’t just about looking weaker, it affects how your wholebody functions. As we age, muscle loss accelerates, particularly after 40, at roughly 1% per year (6).

This decline contributes to:

• Reduced mobility and independence

• Increased fatigue

• Slower metabolism (and higher risk of weight gain)

• Poorer blood sugar control

• Greater risk of falls and chronic disease

In short, maintaining muscle isn’t just about fitness, it’s about healthspan, the years you live with strength and vitality.

Calories and Muscle

Calories are simply a measure of energy — the fuel your body needs to function. In nutrition, we usually talk about kilocalories (kcal), where 1 kcal equals 1,000 small calories. (3) The calories in food tell us how much energy your body can draw from that food after digestion and metabolism. Your body then burns these calories to power everything from breathing and thinking to moving and maintaining body temperature.

The number of calories your body needs to keep you alive and functioning at rest is called your Basal Metabolic Rate (BMR) — think of it as your body’s baseline energy cost (4). To find your personal BMR, try the Aviva BMR calculator and note your result. When you add in all the calories you burn through activity and digestion, you get your Total Daily Energy Expenditure (TDEE) — a more complete picture of how much energy your body actually uses in a day.

For example, if someone’s BMR is around 1,500 kcal per day and they’re moderately active, their activity multiplier might be roughly 1.5. That means their TDEE would be about 1,500 × 1.5 = 2,250 kcal per day — the total energy their body uses across a typical day. To maintain weight, you’d aim to eat roughly the same number of calories as your TDEE. To lose weight, you’d need to eat slightly less (a calorie deficit), though you don’t want to be too aggressive and drop below your BMR — so it’s best approached case by case. To gain weight or build muscle, you’d need to consistently meet or exceed your TDEE (a calorie surplus), or at least reach it and assess your progress over a few weeks.

Personally, I tend to slightly overestimate rather than underestimate calorie needs, monitor the results for a month, and then adjust based on how the body responds. 

Nutrition for Muscle Health

Protein gets most of the attention, and rightly so, but carbohydrates, fats, and micronutrients also play crucial roles.

• Protein: The building blocks of muscle repair and growth.

• Carbohydrates: The body’s main energy source; they replenish glycogen and fuel training. Low-carb diets can reduce training capacity and increase fatigue.

• Fats: Support hormone production, vitamin absorption, and recovery.

• Micronutrients: All vitamins and minerals work together like a cog system to support muscle synthesis, recovery, and the smooth, efficient running of every process in the body. From energy production to hormone balance and immune function.

How Much Protein Do You Need?

For most adults, particularly those recovering from illness or muscle loss, 1.2–1.6 g of protein per kilogram of body weight per day is a solid target (7).

That means if you weigh 85 kg, you’d aim for around 100–135 g of protein daily.In real food terms, that might look like:

• 2–3 eggs

• A pot of Greek yoghurt (200-250g)

• Chicken (150-180g)

• Fish (120-150g)

• Lentils, beans, or tofu as plant-based options (200-250g)

And just to note: this is a simplified example using protein sources only. Almost all foods contain some protein even oats, broccoli, and rice. If you’d like to try increasing your protein intake, a good strategy is to start with your main protein sources first (like chicken, fish, eggs, or yoghurt), get close to your target, and then add in your carbs and fats to balance the rest of your meals. Protein supplements such as whey protein can be a practical top-up, especially when appetite is low or time is short, but should complement a balanced diet, not replace it.

To help you meet your daily protein goals, you might consider incorporating these high-protein recipes: Egg, Bean & Avocado Breakfast Burrito, High-Protein Beef & Greens Ramen, and Spicy Salmon & Bean Stew. Each recipe is designed to provide a balanced and satisfying source of protein while also offering a variety of nutrients to support overall health.

Vitamin D and Muscle Strength

Vitamin D deficiency is common after cancer treatment and in older adults, and research shows that it may contribute to reduced muscle mass and strength. Studies have found that combining vitamin D with whey protein can further improve outcomes (8).

If you would like to take a Vitamin D supplement aim for around 10 µg/day (~400 IU). Supplements are recommended in the UK for everyone during the darker months between September and March. And year round for those with darker skin tones as it is harder for this population to make Vitamin D from sunlight exposure.

Creatine: A Hidden Ally for Muscle Recovery

Creatine isn’t just for athletes, it’s one of the best-studied supplements for anyone looking to regain strength. It’s a naturally occurring compound found in meat and fish, and helps muscles produce quick energy during activity (9–12).

Many older adults and people with low meat intake don’t get enough creatine from food. Supplementing with 2–3 g per day of creatine monohydrate can:

• Support muscle mass and strength

• Improve performance during resistance training

• Aid recovery and reduce fatigue

• Support cognitive function and mood

Recent large-scale analyses show that combining creatine with resistance training significantly increases both upper- and lower-body strength compared with training alone, in adults of all ages (11,12). It’s safe, inexpensive, and supported by over 600 clinical trials.

Exercise: The Cornerstone of Muscle Health

The evidence is clear, any resistance training (using weights, bands, or bodyweight) helps build and preserve muscle (13).A recent meta-analysis showed that while higher frequency and intensity bring extra benefits, even minimal strength training improves strength, function, and longevity (14).

If you’re new to resistance training, start small:

• Two sessions per week

• Focus on major muscle groups

• Include bodyweight exercises (like squats, wall push-ups, or resistance bands)

• Progress gradually

Consistency matters far more than perfection.

Key Takeaways

• Muscle loss is preventable and reversible with the right nutrition and movement.

• Protein, creatine, and vitamin D are three evidence-based tools for supporting muscle recovery.

• Resistance training, even gentle, regular sessions, is essential.

• Small, sustainable changes add up over time.

References

1. American Cancer Society. (2021). Managing Cancer-Related Fatigue. [Online] Available from: https://www.cancer.org/treatment/treatments-and-side-effects/physical-side-effects/fatigue/managing-cancer-related-fatigue.html (Accessed 1st May 2025).

2. NHS. (n.d.). Living with and beyond cancer. [Online] Available from: https://www.nhs.uk/live-well/living-with-and-beyond-cancer/ (Accessed 1st May 2025).3. NHS. (n.d.). Understanding Calories. [Online] Available from: https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/ (Accessed 10th Oct 2025).

4. British Dietetic Association (BDA). (n.d.). Nutritional Requirements in Clinical Practice. [Online] Available from: https://www.bda.uk.com/static/e26c7e5e-6825-4bb9-96e772609f59c4c2/Manual-of-Dietetic-Practice-Chapter-61-Nutritional-requirements-in-clinical-practice.pdf (Accessed 10th Oct 2025).5. National Cancer Institute. (n.d.). Muscle Types. [Online] Available from: https://training.seer.cancer.gov/anatomy/muscular/types.html (Accessed 10th Oct 2025).6. King’s College London. (n.d.). Why do we lose muscle mass as we age and what can we do to mitigate this? [Online] Available from: https://www.kcl.ac.uk/why-do-we-lose-muscle-mass-as-we-age-and-what-can-we-do-to-mitigate-this (Accessed 10th Oct 2025).7. Morton, R.W., Murphy, K.T., McKellar, S.R., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. [Online] Available from: https://bjsm.bmj.com/content/52/6/376 (Accessed 10th Oct 2025).8. Prado, C.M., Purcell, S.A., & Laviano, A. (2020). Nutrition interventions to treat low muscle mass in cancer. Journal of Cachexia, Sarcopenia and Muscle, 11(2), 366–380. [Online] Available from: https://doi.org/10.1002/jcsm.12525  (Accessed 10th Oct 2025).9. Davies, T.W., Watson, N., Pilkington, J.J., McClelland, T.J., Azzopardi, G., Pearse, R.M., et al. (2024). Creatine supplementation for optimization of physical function in the patient at risk of functional disability: A systematic review and meta-analysis. Journal of Parenteral and Enteral Nutrition (JPEN). [Online] Available from: https://doi.org/10.1002/jpen.2607 (Accessed 10th Oct 2025).10. Frontiers in Nutrition (2025). Creatine and functional health: insights from nutritional epidemiology. Frontiers in Nutrition, 12. [Online] Available from: https://doi.org/10.3389/fnut.2025.1578564 (Accessed 10th Oct 2025).

11. Wang, Z., Qiu, B., Li, R., Han, Y., Petersen, C., Liu, S., Zhang, Y., Liu, C., Candow, D.G., & Del Coso, J. (2024). Effects of creatine supplementation and resistance training on muscle strength gains in adults <50 years of age: A systematic review and meta-analysis. Nutrients, 16(3665). [Online] Available from: https://doi.org/10.3390/nu16213665 (Accessed 10th Oct 2025).12. Sharifian, G., Aseminia, P., Heidary, D., et al. (2025). Impact of creatine supplementation and exercise training in older adults: A systematic review and meta-analysis. European Review of Aging and Physical Activity, 22(17). [Online] Available from: https://doi.org/10.1186/s11556-025-00384-9 (Accessed 10th Oct 2025).13. Currier, B.S., McLeod, J.C., Banfield, L., et al. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: A systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine, 57(18), 1211–1220. [Online] Available from: https://bjsm.bmj.com/content/57/18/1211 (Accessed 10th Oct 2025).14. Marzuca-Nassr, G., et al. (2023). Muscle mass and strength gains following resistance exercise training in older adults 65–75 years and older adults above 85 years. International Journal of Sport Nutrition and Exercise Metabolism, 34(1), 11–19. [Online] Available from: https://doi.org/10.1123/ijsnem.2023-0087 (Accessed 10th Oct 2025).