From the Guidelines
To prevent sarcopenia, older adults should consume a protein-dense diet, engage in regular resistance training and physical activity, and maintain adequate vitamin D levels, as recommended by the most recent and highest quality study 1.
Key Recommendations
- Protein intake: Consume 0.4 g/kg body weight of high-quality protein at two or more meals every day, as suggested by 1.
- Resistance training: Perform strength exercises 2-3 times per week, targeting all major muscle groups, as recommended by 1.
- Vitamin D: Maintain adequate vitamin D levels through sunlight exposure or supplementation (15 μg daily), as suggested by 1.
- Balanced diet: Ensure a well-rounded diet rich in fruits, vegetables, whole grains, and healthy fats to support overall health and muscle function.
- Stay active: Engage in regular aerobic activities like walking, swimming, or cycling for 150 minutes per week to maintain overall health and support muscle preservation.
Rationale
The approach works because resistance training stimulates muscle growth and maintenance, while adequate protein provides the building blocks for muscle tissue. Vitamin D supports muscle function, and overall nutrition and activity levels contribute to metabolic health, which is crucial for maintaining muscle mass as we age. Additionally, a high-quality protein source, omega-3 fatty acids, and vitamin D may help prevent or delay the onset of sarcopenia, as found in 1.
Additional Considerations
- Avoid rapid weight-loss diets to safeguard muscle mass and prevent onset of frailty, as recommended by 1.
- Ensure appropriate supervision of weight reduction with the objective of gradual weight loss accompanied by increased physical activity, as suggested by 1.
- Consider the potential role of B vitamins in maintaining muscle mass and function, as discussed in 1.
From the Research
Methods for Preventing Sarcopenia
- Resistance training is a beneficial intervention to prevent and treat sarcopenia, with various methods available, including traditional high-load resistance training and blood-flow-restricted low-load resistance training 2
- Progressive resistance exercise training can increase muscle strength, muscle size, and functional capacity in older adults, and is a key factor in preventing and managing sarcopenia and dynapenia 3
- Exercise intensity, volume, and progression are critical factors in optimizing resistance exercise prescription for the prevention and management of sarcopenia and dynapenia 3
- A well-rounded resistance exercise training program, including example training programs for beginner through advanced senior resistance exercisers, can be designed for the management and prevention of sarcopenia and dynapenia 3
Resistance Exercise Prescription
- The underlying principles of effective resistance exercise prescription include specificity, overload, and progression 4
- Variables that can be manipulated when designing resistance exercise programs include training frequency, exercise selection, exercise intensity, exercise volume, and rest periods 4
- A proposed resistance exercise program for the treatment of sarcopenia consists of two exercise sessions per week, with a combination of upper- and lower-body exercises performed with a relatively high degree of effort for 1-3 sets of 6-12 repetitions 4
Nutrition and Physical Activity
- Nutrition and physical activity are potentially modifiable factors in the prevention and treatment of age-related sarcopenia 5
- Protein metabolism is central to nutritional issues, and recent recommendations suggest an increased protein intake in the elderly 5
- Consuming an adequate amount of high-quality protein at each meal, in combination with physical activity, may be a promising strategy to prevent or delay the onset of sarcopenia 5
- Physical activity can be a valuable countermeasure to sarcopenia in its treatment and prevention, and a standardized protocol for prescribing physical activity in chronic diseases such as sarcopenia has been proposed 6