To prevent sarcopenia (loss of muscle mass with aging), not only training, but also adequate protein intake is necessary – at least one gram per kilogram of body weight per day. Candidate of Medical Sciences, endocrinologist Yulia Onuchina told socialbites.ca about this.
“In addition to effective regular physical activity, rational nutrition is also important in sarcopenia patients. An important role is given to the correction of protein intake. According to several expert groups, the daily protein intake level in healthy elderly people should be at least 1.0-1.2 g/kg body weight. In patients with frailty syndrome with preserved kidney function (glomerular filtration rate or GFR not lower than 30 ml/min/1.73 m²), it is recommended to increase protein intake to 1.0-1.5 g/kg body weight per day.
The doctor also noted that it is important to alternate aerobic (cardio exercises, that is, running, dancing, swimming or cycling) and anaerobic loads (strength training aimed at maintaining muscle mass and strength) every day.
Since sarcopenia is a long-term process, these interventions should be applied at a young age. In middle age, it is necessary to monitor the level of cholesterol, low-density lipids and glucose in the blood, as well as blood pressure.