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Age can have a significant impact on nutritional needs for preserving muscle mass. As we age, metabolism slows down and muscles waste away.
This phenomenon reduces strength and weakens all muscles. It is therefore important to adapt your diet accordingly.
Sarcopenia, an age-related disease
Sarcopenia is a syndrome characterized by a progressive and generalized loss of muscle mass and strength. This can lead to decreased physical performance and loss of autonomy in older adults. It is considered a musculoskeletal disorder, primarily related to aging.
It is linked to several factors: a decrease in muscle protein synthesis, degradation of amino acids, and a reduction in physical activity. In addition, hormonal changes occur with age and can also contribute to sarcopenia. Sarcopenia can occur as early as 40 years old, although studies have been conducted on older subjects.
Increased nutrient needs
Older people tend to eat less and, consequently, consume fewer nutrients.
Proteins
For muscle building, older adults need a higher protein intake than younger individuals. Proteins are essential for muscle repair and growth, and a sufficient amount is necessary to maintain muscle mass. Through diet or supplementation, a good protein intake helps prevent sarcopenia.
Omega-3s
Essential for proper heart and vision function, omega-3s protect the nervous system. Most French people do not consume enough omega-3s, which leads to a faster degradation of their immune system.
Calcium
For older adults, the recommended intake is 1200 mg per day. It is important to monitor calcium levels to combat osteoporosis, a bone demineralization disease.
Vitamin D
This vitamin allows for calcium absorption and its fixation to bones. It is recommended to consume 10 to 15 mg per day for those over 65. According to several studies, vitamin D deficiency is the most common deficiency in the French population, especially during winter months. For older adults, especially those who stay indoors, it is important to monitor vitamin D levels.
Vitamin E
It is important to monitor your vitamin E levels for several reasons. This vitamin facilitates recovery, strengthens the immune system, and protects the nervous system. For athletes of all ages, vitamin E is a valuable ally in protecting against free radicals. The recommended daily intake is 20 mg per day for older adults.
Vitamin K2
Vitamin K deficiency is rare, but it is more commonly observed in older populations. Supplementing with vitamin K2 reduces the risk of cardiovascular accidents, osteoporosis, and dental problems.
How to prevent sarcopenia?
As cell renewal is much slower with age, sarcopenia is difficult to avoid. However, it can be measured.
As mentioned previously, the diet should be rich in proteins, vitamins, and fiber. Refined sugars, stimulants, and bad fats should be avoided, without completely banning them.
It is important to combat a sedentary lifestyle at any age, but even more so for older adults. Indeed, a lack of physical activity promotes sarcopenia.
Sporting activity helps prevent muscle wasting by developing muscles. It is important to adapt the intensity of the effort according to the activity level.
Two types of physical exercises help prevent sarcopenia:
- Resistance exercises (strength training exercises and stretches with weights, dumbbells, resistance bands)
- Weight-bearing exercises (walking, running, dancing, badminton, tennis, skating, etc.).
Ideally, two to three sports sessions per week are recommended.
As part of sports practice, the intake of food supplements is recommended, especially BCAA 4.1.1, which will be more adapted to the physiological needs of seniors. Builder BCAAs help with muscle building and promote recovery.
It may also be relevant to supplement with type II collagen. This helps prevent joint pain and promotes the regeneration of connective tissues. It is ideal for people prone to osteoarthritis or arthritis.
