The loss of lean muscle mass occurring with advancing age is termed sarcopenia. This condition often leads to a concomitant loss of strength, increased frailty and risk of falls and an overall loss of functional independence in older adults..
Muscle protein balance is a dynamic process and is the difference between the body’s ability to make muscle protein versus the rate at which muscle protein breaks down.
It has been observed through clinical studies that older adults are more resistant to the production of muscle mass or what is referred to as resistance to the anabolic response. (the replacement of muscle). The loss of this equilibrium leads to the loss of muscle mass, and this is a major factor in the development of sarcopenia.
This is part of the aging process. The good news is that recent studies have investigated interventions to overcome this anabolic resistance. In particular,
Combining a resistance Training program with increased Quality Protein intake restored the anabolic (muscle-building response) in older men. Recent studies have confirmed the same in older women.
.The present evidence strongly suggests that the loss of lean tissue in the elderly is exacerbated by low dietary protein intake.
As such, protein supplementation may prove to be an effective approach to delay the loss of muscle mass with age and has led to calls for the recommended daily intake of protein to be increased for the older population.
The Conclusion
The present study indicates that a protein intake of 0.75g/ lb of body weight per day has the most beneficial effects in regard to preventing sarcopenia and weakness in conjunction with a total body resistance training program
So, if you weigh 150lb, you should be ingesting 110- 125g of quality protein a day. 100lbs; 70-80g per day.
I always recommend to my older clients that they supplement their diet in the mornings with a ready to drink (RTD) protein such as Boost® or Ensure® that supplies quality Protein and adequate micronutrients as an effective anti-aging supplement. There are also vegetarian alternatives in this category.
https://www.ncbi.nlm.nih.gov/pubmed/25826683
https://www.ncbi.nlm.nih.gov/pubmed/21529326
https://www.ncbi.nlm.nih.gov/pubmed/30036990
https://www.ncbi.nlm.nih.gov/pubmed/30475969
