I'm trying to lose some stubborn pounds and from the book;
'The Whole Body Reset: Your Weight-Loss Plan for a Flat Belly, Optimum Health & a Body You'll Love at Midlife and Beyond'
I'm reading about protein timing which your doctor should have their nutritionist create a diet protocol for you. You don't want sarcopenia to happen to you.
Protein Consumption and the Elderly: What Is the Optimal Level of Intake?
Abstract
Maintaining independence, quality of life, and health is crucial for elderly adults. One of the major threats to living independently is the loss of muscle mass, strength, and function that progressively occurs with aging, known as sarcopenia. Several studies have identified protein (especially the essential amino acids) as a key nutrient for muscle health in elderly adults. Elderly adults are less responsive to the anabolic stimulus of low doses of amino acid intake compared to younger individuals. However, this lack of responsiveness in elderly adults can be overcome with higher levels of protein (or essential amino acid) consumption. The requirement for a larger dose of protein to generate responses in elderly adults similar to the responses in younger adults provides the support for a beneficial effect of increased protein in older populations. The purpose of this review is to present the current evidence related to dietary protein intake and muscle health in elderly adults.
1. Introduction
The United States is experiencing considerable growth in its elderly adult population. By 2015, the population aged 65 and over is projected to reach nearly 84 million [1]. Maintaining independence, quality of life, and health is crucial for elderly adults [2]. One of the major threats to living independently is the loss of muscle mass, strength, and function that progressively occurs with aging, known as sarcopenia [2,3]. A loss or reduction in skeletal muscle function often leads to increased morbidity and mortality either directly, or indirectly, via the development of secondary diseases such as cardiovascular disease, diabetes, and obesity [3,4]. The prevalence of obesity among elderly adults has also increased over the last several decades. For example, the prevalence of obesity among men aged 65–74 increased from 31.6% in 1999–2002 to 41.5% in 2007–2010. Between 2007 and 2010, approximately 35% of adults aged 65 and over were obese [5]. One reason for the increase in obesity could be due to body composition shifts that occur as we age, resulting in a higher percentage of body fat and decreases in muscle mass with age [6]. Both sarcopenia and obesity act synergistically, which increases the risk of negative health outcomes and earlier onset of disability [2].
Nutrition plays an essential role in the health and function of elderly adults [7]. Inadequate nutrition can contribute to the development of both sarcopenia and obesity [3,8]. As life expectancy continues to rise, it is important to consider optimal nutritional recommendations that will improve health outcomes, quality of life, and physical independence in elderly adults [5]. Several studies have identified protein as a key nutrient for elderly adults (reviewed in [3,8]). Protein intake greater than the recommended amounts may improve muscle health, prevent sarcopenia [9], and help maintain energy balance, weight management [10], and cardiovascular function [11,12,13]. Benefits of increased protein intake include improved muscle function and the prevention onset of chronic diseases, which can increase quality of life in healthy elderly adults [3]. Therefore, the purpose of this review is to present the current evidence related to dietary protein intake and muscle health in elderly adults.
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