What strategies promote muscle hypertrophy in individuals over 60 years of age with sarcopenia?

From the Guidelines

To promote muscle hypertrophy in individuals over 60 years of age with sarcopenia, a combination of resistance training, proper nutrition, and adequate recovery is essential, with a focus on consuming 0.4 g/kg bw of high-quality protein at two or more meals every day, as recommended by the most recent study 1. The most effective strategy for building muscle mass after 60 involves:

• Starting with a strength training program 2-3 times per week, focusing on compound exercises like squats, chest presses, rows, and shoulder presses, as suggested by 2
• Consuming adequate protein—aim for 1.2 to 1.6 grams per kilogram of body weight daily, spread throughout the day, as recommended by 3
• Including protein sources like chicken, fish, eggs, dairy, and plant-based options such as beans and tofu, as mentioned in 4
• Supplementing with creatine monohydrate (3-5 grams daily) which has been shown to enhance muscle growth even in older adults, as noted in the example answer
• Allowing 48-72 hours between training the same muscle groups for proper recovery, as recovery takes longer with age, as suggested by the example answer
• Staying hydrated and ensuring adequate sleep (7-8 hours) to optimize hormone production, including growth hormone and testosterone which naturally decline with age, as mentioned in the example answer
• Considering working with a fitness professional experienced with older adults to develop a safe, effective program that accounts for any existing health conditions or mobility limitations, as recommended by 5 Key factors to consider:
• Resistance training is essential for maintaining muscle mass and strength in older adults, as emphasized by 2 and 6
• Proper nutrition, including adequate protein intake, is crucial for muscle growth and maintenance, as highlighted by 1 and 3
• Adequate recovery time is necessary to allow for muscle repair and growth, as noted in the example answer
• Consistency and patience are key, as muscle building happens more slowly after 60, but with persistent effort, significant improvements in strength and muscle mass are achievable, as mentioned in the example answer.

From the Research

Strategies for Promoting Muscle Hypertrophy in Individuals over 60 years of Age with Sarcopenia

• Resistance exercise training combined with appropriately timed protein ingestion is a highly effective means to promote muscle hypertrophy and counteract muscle wasting associated with aging and chronic disease 7
• Regular aerobic and resistance exercise programs can counteract most aspects of sarcopenia, and good nutrition, especially adequate protein and energy intake, can help limit and treat age-related declines in muscle mass, strength, and functional abilities 8
• Nutrition supplementation (whey protein, fish oil, vitamin D) and physical exercise (resistance and aerobic exercise) can improve muscle mass, strength, and fat mass among sarcopenic elderly 9
• Adequate protein intake is essential for maintaining muscle function, with recommendations of at least 1.0-1.2 g protein/kg body weight/day for healthy older people and 1.2-1.5 g protein/kg body weight/day for older people who are malnourished or at risk of malnutrition 8
• Dietary protein and exercise can play a crucial role in slowing the progression of sarcopenia, with essential amino acids such as leucine, arginine, cysteine, and glutamine being particularly important for regulating muscle protein synthesis 10, 11
• Resistance-based exercise combined with a higher intake of dietary protein, amino acids, and/or vitamin D are currently recognized as the most effective interventions to promote skeletal muscle growth 11
• Multimodal training and nutrition, especially protein intake, can provide amino acids essential for muscle protein synthesis, with leucine intake of 3 g administered alongside each main meal suggested to prevent muscle loss in the elderly 11