Many people want to increase muscle mass at a young age to prevent sarcopenia in old age. What should I eat to prevent sarcopenia? Studies have found that in addition to protein intake, resistance training should also be combined to achieve the best effect of preserving muscle.
5Macronutrients linked to sarcopenia
Nutritionist Lv Mengfan pointed out that each person’s muscle loss rate is different. If you want to prevent sarcopenia, you can try to change your diet and lifestyle. At present, in terms of nutrients, the most commonly discussed related to sarcopenia are: protein, vitamin D, antioxidant nutrients such as vitamin C, E, carotene, selenium, etc. She analyzes as follows:
1.Protein: Combined resistance training works well
Dietary protein can provide the amino acids needed for muscle synthesis and can also stimulate anabolism, directly affecting protein synthesis. In older adults, the anabolic response to protein intake is diminished, so older adults may need higher amounts of protein to achieve positive nitrogen balance and prevent muscle mass loss.
In addition to dietary protein, resistance training also promotes muscle protein production. A study found that,Following protein intake following exercise, the kinetics of protein absorption and digestion were nearly equivalent in older and younger adults. Therefore, it is recommended that the elderly should combine resistance training and protein intake to achieve the best effect of preserving muscle.So how much protein should you consume per day to prevent sarcopenia? At present, the general daily recommendation is “your body weight (kg) multiplied by 1.2 grams”, or 25 to 30 grams of high-quality protein per meal.
2.vitaminsD: The concentration is too low Increased risk of sarcopenia2times
Muscle mass loss and insufficient vitamin D intake often accompany, and the clinical outcomes of both are similar, including: weakness, falls. It is not yet clear how vitamin D affects muscle strength and function, but it is speculated that it may be related to the vitamin D receptor (VDR). In addition, vitamin D also has anti-inflammatory potential. Some studies have found that the risk of sarcopenia in the elderly with serum vitamin D concentration 50 nmol/L.
3.Antioxidant Nutrients: VitaminsEselenium, carotene
When too much reactive oxidative substances accumulate in the body, it can lead to oxidative damage, which may further lead to the loss of muscle mass and strength in the elderly. Numerous observational studies have found that better antioxidant status is positively associated with higher physical function.
In recent years, studies have found that in the elderly, poor nutritional status of “selenium” is associated with lower muscle mass. Observational studies have found that older adults with lower plasma levels of “carotene” have a significantly higher risk of losing the ability to walk following 6 years. Some studies have also found that the nutritional status of “vitamin E” and “selenium” is poor, and the risk of physical damage is higher. However, the above are observational studies, and there is currently no study showing that supplements specifically supplemented with the above antioxidant nutrients have a significant effect on improving sarcopenia.
4.Long-chain polyunsaturated fatty acids:OMEGA-3Positive effect on muscle strength
It is generally believed that OMEGA-3 polyunsaturated fatty acids are anti-inflammatory fats. In addition to anti-inflammatory, there is a lot of research evidence that OMEGA-3 polyunsaturated fatty acids can directly affect muscle protein production by regulating mTOR signaling. Observational studies have found that higher dietary OMEGA-3 polyunsaturated fatty acids have a positive effect on muscle strength and physical function; however, studies of direct administration of OMEGA-3 polyunsaturated fatty acid supplements appear to have mixed results. inconsistent.
5.Dairy: Increases skeletal muscle mass in the extremities
Because dairy products are rich in protein and also contain fairly high levels of branched-chain amino acids, they are often used in studies related to muscle mass and muscle function. An Australian cross-sectional study of older women found that higher intake of dairy products (including milk, yogurt, and cheese) was associated with greater lean body mass, skeletal muscle mass in extremities, and higher grip strength. Another study showed that 210 grams of ricotta cheese was given to elderly men a day, and following 3 months, the experimental group had better skeletal muscle mass and balance in the limbs than the control group that maintained the original diet.
Lu Mengfan concluded that the prevention of sarcopenia requires sufficient calories and protein, as well as a diet rich in antioxidant nutrients (vitamin C, E, carotene, selenium), vitamin D, and OMEGA-3 polyunsaturated fatty acids. In addition to this, there are certain benefits to consuming dairy products.
She said that although the effect of supplementing health supplements on sarcopenia seems to be inconsistent at present, it is not wrong to take in a variety of helpful nutrients through a balanced diet! Of course, resistance training is also very important.
◎ Image source/Provided by Dazhi Image/shutterstock
◎ Source/Lu Mengfan Nutritionist
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