Nutrition – Solid To The Core

March 13, 2020March 13, 2020

Increasing Quality Protein Intake Reduces the Effects of Sarcopenia in Older Adults

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

March 9, 2020January 19, 2022

The Effects of Sarcopenia as we age.

Sarcopenia is increasingly defined by both loss of muscle mass and loss of muscle function or strength. Physical inactivity and disease – both highly prevalent in the elderly – are the main contributors to the decline of muscle mass and function. Both resistance (Weight training) and aerobic training have been shown to increase muscle strength and improve physical function.

After middle age, adults lose 3% of their muscle strength every year, on average. This limits their ability to perform many routine activities

Studies have solidly concluded that that resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age.

A study of 57 adults aged 65–94 showed that performing resistance exercises three times per week increased muscle strength over 12 weeks. Of course, this is really true of all individuals who enroll in a well planned and goal -oriented fitness program.

So I meet many individuals who know THEY SHOULD GO TO THE GYM. I also know as a full-time caregiver myself that a well-planned fitness and weight management program pays off in terms of increased strength, balance, and mobility.

The key is really motivational. It is a very large percentage of what I do. To keep my clients motivated to achieve established goals that we worked on together.

the loss of skeletal muscle mass with advancing age results in lower basal metabolic rate, weakness, reduced activity levels, decreased bone density, and low-calorie needs. The related increase in body fat is linked to hypertension and abnormal glucose tolerance. Many consequences of sarcopenia are preventable or even reversible. Progressive resistance exercises can produce substantial increases in strength and muscle size, even in the oldest old. For many older individuals exercise represents the safest, least expensive means to lose body fat, decrease blood pressure, improving glucose tolerance, and maintain long-term independence.

https://www.ncbi.nlm.nih.gov/pubmed/28181204

https://www.ncbi.nlm.nih.gov/pubmed/2342214/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5957062/

https://www.ncbi.nlm.nih.gov/pubmed/8621102

Tom Stratman SNAP Fitness Oakhurst Plaza Seminole, FL 33777 (727) 386-1889

October 28, 2019

Reducing Muscle Soreness

If you are a runner, particularly one that trains for long-distance this is a very interesting read for you. Cyclists as well.

Supplementation of Magnesium 500mg/day for 7 days prior to a 10k mostly downhill event reduced muscle soreness. Most of us could use additional Magnesium as getting enough from our diets usually doesn’t cut it.

The Study:
One week of magnesium supplementation (500mg/day) lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running. https://bit.ly/2plUgHv #runners #cycling #sportsnutrition #magnesiumsupplementation