Sarcopenia is a deterioration of muscle mass and function as you age. Between the ages of 40 and 80 years, you will lose around 30% to 50%.
Sarcopenia is multifactorial but is greatly affected by your nutritional habits, amount and type of physical activity, and prolonged inactivity. All of these factors, combined, accentuate the loss of muscle mass and function, reducing the quality of life for elderly people.
What’s the Big Deal (I’m Still Young)?
Sarcopenia is linked to higher death rates compared to individuals without sarcopenia.
As well, sarcopenic individuals aged 80 years or older are over three times more likely to fall compared with non-sarcopenic individuals. If you’re still young then this is the best time to do something about it.
What are the Signs of Sarcopenia?
🌟Slow Walking Speed (<0.8m/s)
🌟Low Grip Strength (<30kg for men and <20kg for women)
The best way to prevent it is to take a two-pronged approach – Nutrition and Execise.
NUTRITION
Yes, you should eat healthfully, but aside from that, there is very strong evidence that you must eat more protein.
More and more research shows that for people who want to build muscle or for the elderly wanting to ward off sarcopenia the daily recommendation of protein intake isn’t enough.
Protein Intake
🌟For Health : 1.2-1.6g per Kg bodyweight.
🌟For Muscle Gain: 1.6-2.2g per Kg bodyweight.
*Check with a Dietician before starting a new diet.
Weight Training
“If you don’t use it you’ll lose it.” And the best way to use it (muscle) is to lift weights. Other physical activities may be helpful too but you should prioritize lifting weights.
🌟Suggestion: Do a full body routine 2-3 times per week.
If you want to find out about how much muscle you have contact us for a FREE InBody consultation.
