Fragility & Ageing: Your Muscles
Sarcopenia is defined by a composite of low muscle mass, muscle strength, and physical performance. Low muscle mass potentially contributes to disability and fragility in the elderly. The adverse health outcomes in elderly people with low muscle mass include falling, fractures, infections, cardiovascular risks, metabolic impairments, and ultimately, mortality, and more susceptibility to the latest pandemic virus.
Why is now the best time to get on a muscle protection program?
How early does muscle loss begin?
The decline in muscle mass, strength, and power starts at approximately 35 years of age. Strength and power decline to a greater extent than muscle mass. Over the age span from 20 to 80 years of age, there is approximately a 30% – 60% reduction in muscle mass.
The total muscle mass of men increases dramatically until their 30s and then decreases continuously until 90 years of age, with acceleration after 60 years of age.
However, changes in muscle mass with ageing happens quite differently in women, indicating that total muscle mass in women increases slowly until their 40s, remained constant until their 50s to 60s, and then began to decrease. As expected, the total amount of increment or decline in muscle mass change with ageing was smaller in women than in men. However, women have a smaller total muscle mass, to begin with, so any muscle loss represents a higher risk of fragility.
How much protein should you eat?
The recommended dietary allowance is 0.8g/kg per day. However, this is a minimum protein estimate intake for older adults. Researchers are now recommending 1.2-1.5g/kg per day, which is 50-90% greater than the current protein requirements.
The viewpoint of active researchers in recommending that protein for older adults be based on a per meal approach in order to maximize protein muscle production. On this basis, assuming three meals are consumed daily, a protein dose of 0.4-0.5 g/kg should be consumed at each meal.
In a group of healthy older adults with a protein intake of 0.8 g/kg, reported a decline in mid-thigh muscle area after 14 weeks. This data suggest the protein recommended daily allowance is insufficient for healthy older adults to maintain skeletal muscle.
The essential amino acid, leucine, content of a protein source is of particular importance for stimulating an after-meal response for muscle development. Leucine not only provides building blocks for the development of new muscle protein but also serves as a key building signal for skeletal muscle by activating enzymes for muscle development.
Young muscle needs about one gram of leucine, whereas older muscle requires two grams or more when ingesting 20 grams of protein or more during a meal. This is in regards to the sensitivity of the building action of leucine to increase muscle development above resting rates.
The physical property of protein sources refers to the food matrix (solid, semi-solid or liquid form). Food matrix also impacts amino acid digestibility. Thus, from a protein quality standpoint, it is commonly accepted that a rapidly digested and leucine-rich protein source is best positioned to activate and stimulate a muscle-building response.
Are you eating the right quantity and quality of protein?
Other nutrients may increase the utilization of ingested protein
The independent ingestion of carbohydrate and fat exerts negligible impact on muscle building following exercise, at least in young adults, likely due to insufficient availability of essential amino acids.
It appears that omega-3 supplementation expands the omega-3 composition of muscle that serves to prime muscle to respond to anabolic stimulation in the form of feeding and potentially resistance exercise.
Your body needs support supplements in the form of vitamins, antioxidants, and minerals to ensure the protection of muscle fibres along with energy production to fuel muscles.
How I screen individuals for optimal muscle function?
Nutritional Evaluation:
To determine the quality and quantity of amino acids needed for muscles
Supporting nutrition consisting of antioxidants, vitamins, essential fatty acids to ensure the production and protection of muscle fibres
Genetic Evaluation:
Muscle power and strength, are you a weight lifter, sprinter, or marathoner?
Prone to injury, find out?
What combination of cardio or resistance training is better for your health?
Whole-body DEXA scan:
1. Determines fat mass
2. Determines muscle mass
Get in touch with Dr. Palmer today and get into optimum health, save your muscles, save your life.
Contact: office@jackpalmermd.com or 949-644-4114
Jack Palmer, MD