By Gabe Sanders PhD, NSCA-CSCS
Have you found building muscle to be an uphill battle as you age?
If so, you're not alone in this struggle. Sarcopenia can be referred to as the ghost in the gym. It is a term for the age-related loss of muscle mass, strength, and function that sneaks up, particularly as we age. This condition is more than just a sign of getting older; it's a complex health issue with roots in both our physical activity and what's on our plate.
Diet is your co-warrior
The consensus is clear, resistance training is our best weapon in the fight against gradual muscle loss. But the effort doesn't stop when you finish your exercise session or go home after a workout. Your diet is your co-warrior in this battle, and eating a healthy, balanced diet is key! While the clock never stops ticking, understanding, and tackling sarcopenia can help us slow down the inevitable, keeping our muscles stronger for longer.
Diet and exercise to combat sarcopenia
Research indicates that sarcopenia tends to hit women, particularly those post-menopausal, harder due to significant hormonal and dietary shifts in later life. This highlights the urgent need for effective nutritional and exercise-based strategies to combat sarcopenia by stimulating skeletal muscles via exercise and then eating right. A review of studies over the past decade, focusing on middle-aged and older women, reveals nutrients like protein, vitamin D, magnesium, and fish oil can likely enhance strength, and muscle function.
Most importantly, it is essential to note that exercise enhanced the outcomes in many studies, hinting at the synergistic effect of combining dietary interventions with physical activity. The evidence suggests that while nutritional strategies can offer some benefits, a holistic approach encompassing both tailored exercise and dietary modifications holds the key to effectively preventing and treating sarcopenia in aging females.
Article’s Source
Thornton, Margaret, et al. “Nutrition interventions on muscle-related components of sarcopenia in females: a systematic review of randomized controlled trials.” Calcified Tissue International 114.1 (2024): 38-52.
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