By Dr. Robert K. Spees, Flagship Health

As we age, maintaining muscle mass and strength becomes increasingly vital for preserving independence and quality of life. A common yet often overlooked condition that affects older adults is sarcopenia—the gradual loss of muscle mass and function. Recognizing the significance of adequate protein intake can play a crucial role in mitigating this age-related decline.

What is Sarcopenia?

Sarcopenia is the progressive loss of muscle mass and strength that occurs with aging. 5% to 13% of people in their 60s and up to 50% of those over 80 are affected by sarcopenia. This condition can lead to:

  • Decreased Mobility: Making everyday activities more challenging.
  • Increased Risk of Falls: Due to weakened muscles and impaired balance.
  • Reduced Independence: Affecting the ability to live self-sufficiently.

Factors contributing to sarcopenia include:

  • Age-Related Changes: Natural decline in muscle fibers and hormonal shifts.
  • Sedentary Lifestyle: Older adults who are inactive can lose up to 3% to 8% of their muscle mass per decade.
  • Inadequate Nutrition: Insufficient protein intake hampers muscle maintenance.

The Role of Protein in Combating Sarcopenia

Protein is essential for muscle repair and growth. Studies show that older adults require higher protein intake than younger individuals to stimulate muscle protein synthesis effectively

For older adults, ensuring sufficient protein consumption is key to:

  • Preserving Muscle Mass: Slowing the progression of sarcopenia.
  • Enhancing Strength: Supporting daily functional activities.
  • Improving Recovery: Aiding in muscle repair after physical exertion.

Recommended Protein Intake:

  • General Guidance: Aim for 1.0 to 1.2 grams of protein per kilogram of body weight daily.
  • For Active Seniors or Those Recovering from Illness: Increase intake to 1.2 to 1.5 grams per kilogram.

For example, a 70-kilogram (154-pound) individual should consume between 70 to 84 grams of protein daily, adjusting based on activity level and health status. 

Practical Tips to Increase Protein Intake

Incorporating adequate protein into your diet doesn't have to be challenging. Consider the following strategies:

Include Protein in Every Meal

  • Breakfast: Eggs (6g per egg), Greek yogurt (20g per cup), or a protein-rich smoothie.
  • Lunch: Lean meats (25g per 3.5 oz chicken breast), fish, or legumes (18g per cup of lentils).
  • Dinner: Poultry, tofu (10g per 100g), or quinoa (8g per cup).

Opt for Protein-Rich Snacks

  • Nuts (7g per ¼ cup almonds)
  • Cheese (7g per ounce of cheddar)
  • Hummus with vegetables (8g per cup)

Consider Protein Supplements

If meeting protein needs through food is difficult, discuss with a healthcare provider about incorporating protein shakes or bars.

Combining Protein Intake with Physical Activity

While proper nutrition is fundamental, pairing it with regular exercise amplifies the benefits. Engaging in activities such as:

  • Resistance Training: Lifting weights or using resistance bands to build strength.
  • Balance Exercises: Tai Chi or yoga to enhance stability and flexibility.
  • Aerobic Activities: Walking, swimming, or cycling to improve overall fitness.

These exercises not only help in maintaining muscle mass but also reduce the risk of falls, contributing to a safer and more active lifestyle.

Conclusion

Sarcopenia is a natural part of aging, but its impact can be minimized through proactive measures. By focusing on adequate protein intake and incorporating regular physical activity, you can maintain muscle strength, enhance mobility, and preserve independence.

At Flagship Health, we are committed to supporting your journey toward healthy aging. Should you have concerns about muscle loss or dietary needs, please reach out to our healthcare team to develop a personalized plan tailored to your well-being.

About Dr. Spees

Dr. Robert K. Spees, MD, FACP, is a Board-Certified Internal Medicine physician with over 35 years of experience in caring for adults with complex medical needs. A graduate of Hahnemann Medical College (now Drexel University), he completed his residency at Albert Einstein North in Philadelphia. Dr. Spees is a proud member of the American College of Physicians and has participated in several medical mission trips to Mexico and Central America. Outside of work, he treasures time spent with his family, including his children and grandchildren.