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September 2024
Preserving Muscle Mass: Key to Healthy Aging
Although muscle mass and strength decline as we age, there are steps that can be taken to build and maintain muscle along with strength. Studies show that exercise and diet support muscle preservation. This is vital for healthy aging as muscle loss can impair balance thereby increasing the risk of falls, reduce stamina, decrease mobility and independence. It can make it difficult to carry out daily tasks.
Boost Protein
Protein needs are dependent on body weight, age and certain medical conditions. If you have kidney disease your protein may be limited.
Current guidelines for healthy adults is .36 grams (gm) of protein per pound. A recent review of the role of dietary protein in building muscle with resistance exercise, concluded a higher protein intake for optimal muscle health. At least .75 gm of protein per pound. Check nutrition facts label to determine the amount of protein per serving.
Optimize Protein
- Have protein throughout the day, every day and at every meal. It is an important part of preserving muscle. Aim for 20 gm of protein at meals and 10 gms of protein for a snack.
- Vary protein to optimize leucine, an amino acid critical to building muscle. Leucine is highest in animal proteins including fish, poultry, lean meat, eggs and low-fat dairy products. An egg has 6 gm of protein, 8 oz. milk 12 gm, 1c Greek yogurt 22 gm, 3 oz. chicken, fish or lean beef approximately 21 gms.
- Plant based proteins are not as good a source of leucine. If you are vegetarian or eating a plant based diet, soy plant protein is considered to contain the most leucine. Legumes have 8 gm protein per 1/2 cup.
- Breakfast and snacks usually tend to be lower in protein. Try to include protein-rich foods such as; Greek yogurt, egg or egg whites, string cheese and milk.
- If you weigh 150 pounds you need at least 110 gm of protein daily.
Be Active, Keep Moving
- The more active you can be, the more muscle tone you can keep, the better it is for healthy aging.
- Try to engage in daily physical activity.
- Check with your physician, physical therapist or health care professional to see what is the best exercise for you!
- Resistance & strength training play a key role in maintaining muscle mass.
- Don’t Smoke Not only does it take your breath away, smoking prevents oxygen from being delivered to your muscles. This will promote muscle loss and impair muscle function.
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