Can We Use Protein To Combat Age Related Muscle Loss (Sarcopenia)?
- Vitality Fitness and Rehab
- Nov 6, 2023
- 3 min read
As the years go by, maintaining muscle mass becomes increasingly important, especially for those over 50. Sarcopenia, the age-related loss of muscle mass and function, is a significant concern that can affect the quality of life. The good news is that protein can play a pivotal role in mitigating the effects of sarcopenia and keeping you strong, active, and vibrant.
Understanding Sarcopenia
Sarcopenia, often referred to as age-related muscle loss, is a natural part of aging. However, its impact can be profound, leading to decreased strength, balance, and overall mobility. This decline in muscle mass is closely linked to a range of health issues, including an increased risk of falls, fractures, and a decline in metabolic health. You can find our blog on Sarcopenia here.
The Role of Protein in Sarcopenia Prevention
Protein is the key player in maintaining and building muscle mass. As you age, your body becomes less efficient at utilizing dietary protein, making it crucial to adjust your intake to support muscle health.
Protein and Muscle Synthesis
Muscle protein synthesis is the process by which your body builds new muscle proteins, replacing old or damaged ones. Consuming an adequate amount of protein, particularly rich in essential amino acids, stimulates this process. In simple terms, protein provides the building blocks necessary for your body to repair and build muscle tissue.
Recommended Protein Intake for Sarcopenia Prevention
Research suggests that individuals over 50 may benefit from a higher protein intake than their younger counterparts. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. However, some studies propose that older adults, especially those engaged in regular physical activity, may benefit from 1.2 to 2.0 grams per kilogram of body weight. For example, if you are weighing 70kg you may benefit from eating 84g - 140g of protein per day.
If you are overweight, you may want to do your math on your ‘ideal weight’ rather than your current weight. This is because if you are weighing a lot more than what is considered a ‘healthy weight’ you would be consuming a large amount of protein and calories.
Choosing the Right Proteins
Not all proteins are created equal. Opt for high-quality protein sources that provide a complete amino acid profile. Animal-based sources like lean meats, fish, eggs, and dairy are excellent choices. For those following a plant-based diet, combining different plant protein sources, such as beans, lentils, and quinoa, can ensure a comprehensive amino acid intake.
Timing Matters: Protein Distribution Throughout the Day
To optimize muscle protein synthesis, consider spreading your protein intake evenly across meals. Instead of loading up on protein at dinner, aim for a consistent distribution throughout the day. This approach ensures a steady supply of amino acids, promoting continuous muscle repair and growth.
Resistance Training: A Perfect Partner for Protein
While protein is a key player, combining it with regular resistance training can significantly enhance its effectiveness. Resistance exercises, such as weight lifting or bodyweight exercises, provide a stimulus for muscle growth, and when coupled with adequate protein intake, they create an ideal environment for combating sarcopenia.
Protein and Bone Health
Sarcopenia is often associated with decreased bone density, contributing to an increased risk of fractures and osteoporosis. Protein, in addition to its muscle-building benefits, plays a role in maintaining bone health. Ensure you're meeting your calcium and vitamin D needs alongside a protein-rich diet for comprehensive skeletal support.
Consultation with Healthcare Professionals
Before making significant changes to your diet or exercise routine, it's advisable to consult with healthcare professionals or a registered dietitian. They can provide personalized recommendations based on your health status, dietary preferences, and specific needs.
In conclusion, protein is a powerful ally in the fight against sarcopenia. By prioritizing a protein-rich diet, choosing quality protein sources, and incorporating resistance training into your routine, you can defy the effects of muscle loss and age with strength, resilience, and an overall enhanced quality of life. Embrace the protein-packed journey towards healthier and more vibrant aging!
Live, move and feel better, for longer.
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If you have any further questions, please email us at enquiries@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.
