To combat sarcopenia, the age-related loss of muscle mass, it isn’t enough to rely on exercise alone. Adequate protein intake plays a crucial role as well, with a practical target of about one gram per kilogram of body weight each day. This guidance comes from Dr. Yulia Onuchina, Candidate of Medical Sciences and endocrinologist, who spoke with socialbites.ca about the importance of nourishment in preserving muscle health as people age.
Beyond consistent physical activity, thoughtful nutrition is essential for individuals dealing with sarcopenia. Experts emphasize that protein intake should be a core part of daily plans. In healthy older adults, the recommended daily protein range is typically around 1.0 to 1.2 g per kilogram of body weight. For those facing frailty but with preserved kidney function—defined by a glomerular filtration rate not lower than 30 ml/min/1.73 m²—the suggestion is to elevate protein intake to about 1.0 to 1.5 g/kg per day. These ranges reflect a growing consensus that adequate protein supports muscle maintenance, recovery after exercise, and overall vitality in later life, while the exact amount can vary based on health status, activity level, and individual needs.
The physician also highlighted the value of alternating aerobic activities with anaerobic or resistance training on a daily basis. Cardio workouts such as brisk walking, running, dancing, swimming, or cycling improve cardiovascular health and endurance, while strength-focused sessions—performed with proper technique and progressive overload—help sustain muscle mass and functional strength. An integrated exercise plan that blends these modalities is associated with better mobility, reduced risk of falls, and improved metabolic health in older adults. Regular variation in training stimuli also supports joint health and prevents burnout, a common barrier to long-term adherence.
Because sarcopenia develops over many years, early prevention is advisable. In middle age, people should consider monitoring key metabolic indicators that influence muscle health and overall well-being. Regular checks of cholesterol profiles, including low-density lipoprotein levels, fasting glucose, and blood pressure provide a fuller picture of cardiovascular risk and metabolic status. When these markers stay within healthy ranges, individuals create a favorable environment for maintaining muscle tissue, sustaining energy, and preserving independence as they grow older. Engaging in routine wellness assessments, staying active throughout life, and prioritizing protein intake together form a practical approach to mitigating the impact of aging on muscle mass.