How to Eat and Exercise to Prevent Muscle Loss from Sarcopenia

Aging gracefully isn’t only about looking your best—it’s also about staying strong, active and independent. Sarcopenia—the progressive loss of muscle mass, strength and physical performance that can occur with age—makes this more challenging. In fact, sarcopenia affects up to 13% of older adults aged 60 and above, and up to 50% of those 80 and older.

But the good news is this doesn’t have to be your reality in the latter years of your life. Experts say that you can take proactive steps to prevent sarcopenia. “Nutrition and movement can play pivotal roles in either slowing down the process or decreasing the risk of sarcopenia,” says JeJe Noval, Ph.D, M.S., RDN. But what nutrients and exercises are best to preserve your muscles? Our experts shed light on the answers to these questions and more, so you can lead a strong, healthy and active life.

Understanding Sarcopenia

Sarcopenia is more than just a fancy name for muscle loss. “Sarcopenia is when muscles naturally become smaller and weaker as we get older, which can make everyday activities more difficult,” says Noval. You might notice simple tasks, such as climbing stairs, standing up from a chair or carrying several bags of groceries, becoming more challenging over the years.

While muscle loss is more common in adults aged 60 and above, Noval shares that the risk of developing sarcopenia can increase in anyone leading a sedentary lifestyle, dealing with chronic medical conditions, not eating enough protein or those who are malnourished. Noval adds that it can also occur in those with hormonal imbalances, adults with gut dysbiosis (an imbalanced gut microbiota), obese individuals or people with insulin sensitivity. Left unchecked, sarcopenia can increase the risk of falls and fractures, which can slowly erode your physical well-being and independence.

1. Adequate Nutrition

Fortunately, there are ways to prevent or slow the progression of sarcopenia. Among these, proper nutrition is one of the most impactful ways to safeguard your muscle health.  

Protein Intake and Timing

Protein plays a pivotal role in preventing muscle loss by supplying the amino acids necessary for building, repairing and maintaining muscle tissue. However, as we age, our body’s ability to respond to the muscle-building signals triggered by protein decreases. This is a condition known as anabolic resistance. Because of this, older adults often require more protein to support muscle growth and strength. While guidelines typically suggest 0.8 grams of protein per kilogram of body weight, older adults should aim for a daily protein intake of 1.0 to 1.6 grams per kilogram of body weight, depending on their physical activity level and other health factors.

Noval recommends consuming ample protein at each meal for muscle maintenance, especially in older adults facing anabolic resistance. For the best results, Noval notes that you should consume protein within a few hours before or after resistance exercise to optimize muscle protein synthesis and minimize breakdown throughout the day. “Prioritize high-quality protein sources, rich in essential amino acids like leucine, found in animal products and a variety of well-combined plant-based foods,” adds Noval. Several leucin-rich foods include dairy, fish, lean meat and eggs.

Other Key Nutrients

In addition to protein, other key nutrients are crucial to preserving muscles and overall strength. Noval notes that these nutrients include:

• Vitamin D: This fat-soluble vitamin is responsible for muscle function, strength and balance. Vitamin D deficiency is linked to muscle weakness and increased risk of falls. It also plays a role in muscle protein synthesis and may help reduce inflammation.
• Calcium: This mineral is critical for muscle contraction and nerve function, which controls muscle movement. While primarily known for bone health, it’s directly involved in how muscles work.
• Omega-3 Fatty Acids: These healthy fats, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties that can help reduce muscle protein breakdown and may improve muscle protein synthesis.
• Antioxidants (Vitamins C and E, Selenium): These nutrients help combat oxidative stress, which can damage muscle cells and contribute to muscle loss. A diet rich in fruits, vegetables, and whole grains provides various antioxidants.
• B Vitamins (especially B12 and Folate): This group of vitamins is important for nerve function and energy production, which indirectly supports muscle health and function. Vitamin B12 deficiency is more common in older adults.
• Zinc and Magnesium: This mineral duo plays an important role in numerous metabolic processes, including muscle protein synthesis and nerve function. A zinc or magnesium deficiency can impair muscle health.

2. Exercise

Beyond proper nutrition, exercise is essential for preventing sarcopenia and maintaining muscle.

Resistance Training

When it comes to combating sarcopenia, resistance training stands out as the most effective form of exercise. “Resistance training can improve muscle mass and muscle quality specifically because it stimulates protein synthesis and increases the sizes and cross-sectional areas of muscle fibers, along with fast twitch muscle fibers, which decrease with age,” says Leada Malek, PT, DPT, CSCS.

For adults with sarcopenia, Malek shares that moderate intensity lifting exercises and workouts with resistance bands can help improve strength and muscle mass. “Some beginner options include using the machines or resistance bands, such as seated chest presses, seated chest flies, pull downs, seated rows, seated curls, seated overhead press, leg press and squats,” adds Malek.

Aerobic Exercise

One form of exercise that is often overlooked when it comes to preserving muscle is aerobic exercise. “Aerobic exercise enhances mitochondrial function within muscle cells, improving their energy production and overall health, which indirectly supports muscle protein synthesis and reduces fatigue,” says Noval. To reap these benefits, Malek suggests incorporating moderate-intensity aerobic exercises like going on a brisk walk, taking your bike out for a spin or getting in the pool for a swim or water aerobics.

Balance and Flexibility Training

Balance and flexibility exercises are vital in helping to prevent falls and enhance overall mobility. “Yoga, tai chi and stretching are great options for enhancing flexibility and balance. These exercises challenge greater ranges of motion at the joints while also challenging the vestibular and neuromuscular system, improving balance,” says Malek. By improving range of motion, coordination and stability, exercises that focus on balance and flexibility help to combat the complications of sarcopenia.

3. Lifestyle Habits

Along with adequate nutrition and regular exercise, there are several other lifestyle habits that can help prevent sarcopenia.

• Sleep: Both experts mention that it is essential to prioritize 7 to 8 hours of good quality sleep. This is because your body repairs and rebuilds muscle tissue while you are resting.
• Stress management: Having a handle on your stress levels is equally important, as chronic stress can trigger inflammation, which may negatively impact muscle health.
• Avoid smoking and limit alcohol intake: Smoking and drinking have been associated with inflammation and lower muscle mass.
• Stay social: Engaging in social activities with friends and loved ones can encourage movement and reduce sedentary habits.

Our Expert Take

Taking steps to prevent or slow down the progression of sarcopenia involves implementing dietary and exercise strategies that can improve muscle mass and strength. By prioritizing protein, muscle-supportive vitamins and minerals, omega-3 fatty acids and antioxidants, you’ll give your body the nutrients it needs to boost muscle function and size. In addition, resistance, aerobic, balance and flexibility exercises not only help to increase muscle mass but they can also help to prevent falls and fractures. Adopting these strategies early and staying consistent can go a long way in keeping your muscles healthy and strong as you age.