Maintaining independence, quality of life, and good health is crucial for elderly adults. A significant threat to living independently is the loss of muscle mass, strength, and function, known as sarcopenia.
In addition to exercise and a healthy diet, studies highlight protein—especially essential amino acids—as a key nutrient for muscle health in elderly adults. Healthy skeletal muscle supports longevity, brain health, disease prevention, ideal body composition, and the health of other bodily systems.
Optimal Protein Intake
Experts recommend 1.2 to 2.0 g/kg/day of protein for elderly adults, much higher than the current RDA of 0.8 g/kg/day. This increase is vital because aging decreases our ability to digest and absorb nutrients, including protein.
Obesity and Muscle Health
Obesity, often linked to poor muscle health, is a public health issue associated with chronic conditions like heart disease, hypertension, diabetes, and cancer. Lifestyle modifications that balance energy intake and increase physical activity are key to addressing both obesity and muscle health.
The Importance of Exercise
Exercise is essential for building healthy muscles, reducing inflammation, promoting weight loss, and preventing weight regain. Resistance training is crucial for maintaining muscle and overall metabolic health, regardless of age or gender.
Exercise Recommendations
Get Support
Need help with staying motivated and adhering to healthy practices? Vessel Health’s LifeSTYLE Team offers individual support programs, group classes, and access to the perfect gym.
Learn more at:
Huberman Lab - Dr. Gabrielle Lyon on Exercise & Nutrition
Scientific Study on Myokines and Exercise Medicine
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