Sarcopenia is a degenerative disease frequently associated with the age-related loss of muscle mass and strength. Risk of sarcopenia increases at a rate of 3-8% per decade after age 30 and continues to accelerate after the fifth decade of life (1, 616; 2, 1). Contributing factors of muscle degeneration include: sedentary lifestyle, malnutrition, reduced protein turnover rate, lowered insulin response, inflammatory changes, and decreased anabolic hormone production (3, 1073). Dietary protein is essential in order to build muscle and avoid loss of lean body mass (4, 686). Evidence indicates increased protein intake above the RDA of 0.8 g/kg per day in older adults will increase the anabolic response of muscle (3, 1073).
High dietary protein intake is inversely associated with loss of lean body mass. Surveys indicate 22-38% of men and 32-41% of females aged 50 years and older consume less than the dietary recommendation of 0.8 g/kg/day of protein (5, 1556). Females from a population group of 1,077 aged 75±3, had better skeletal health and bone mass density when consuming more than 87 grams of protein per day compared to the placebo group (3, 1075). Adequate protein intake of 1.1 g/kg of body weight was positively associated with preservation of lean mass in older adults aged 70-79 years (5, 1556). Subjects lost 40% less total body and lean mass when consuming 1.1 g/kg/day compared to those consuming 0.7g/kg/day (5, 1557). Elderly women and men followed for a duration of four years, who consumed a high protein intake of 84-152 grams a day, were associated with protection against femoral and spinal bone loss compared to individuals who consumed levels at the lowest quartile of protein between 17-51 grams per day (1, 619). Intake above...
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...P., Degens, H., El Hajj Fuleihan, G., et al. (2013). Impact of nutrition on muscle mass, strength, and performance in older adults. Osteoporosis international, 24 (5), 1555-1566. doi: 10.1007/s00198-012-2236-y.
6. Shahar, S., Kamaruddin, N. S., Badrasawi, M., Sakian, N. I., Abd Manaf, Z., et al. (2013). Effectiveness of exercise and protein supplementation intervention on body compostion, functional fitness, and oxidative stress among elderly Malays with sarcopenia. Clinical Interventions in Aging, 8, 1365-1375. doi:10.2147/CIA.S46826.
7. Alemán-Mateo, H., Macías, L., Esparza-Romero, J., Astiazaran-García, H., Blancas, A. L. (2012). Physiological effects beyond the significant gain in muscle mass in sarcopenic elderly men: evidence from a randomized clinical trial using a protein-rich food. Clinical Interventions in Aging, 7, 225-234. doi: 10.2147/CIA.S32356.
3. Effects of resistance training and Chromioum Picolinate on body composition and skelatal muscle in older men by, Campbell WW., Joseph LJ., Davey SL., Cyr-Campbell D., Anderson RA., and Evans WJ.. JOURNAL OF APPLIED PHYSIOLOGY. 86(1): 29-39,1999 January.
... metabolism after depletion of muscle glycogen. Medicine & Science in Sports & Exercise, 25 (6): 733-40.
In order to perform at peak potential an athlete must fuel their body with nutritious foods. Proteins, carbohydrates, fruits and vegetables; these three-core food groups fuel a winning athlete. Proteins help build, teeth, bones and muscles, and create enzymes, red blood cells, long-term energy, as well, boost the immune system. Its functions are the most diverse of any food group. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone and tissues. They serve other functions as well including nutrient transportation and enzyme production for overall health beneficence. Adequate, regular protein intake is essential because the body does not easily store it. Various foods supply protein in different amounts with the highest quantaty coming mostly from animal products such as meat, fish, and eggs.
One method of exercise is called strength raining attained by muscle resistance movements such as those provide by the simple use of free weights. Dr. Evans, of the Human Nutrition Research Center on Aging at Tufts University, conducted an unorthodox study tha...
The most essential nutrient for muscle and strength building is protein. The recommended daily intake for protein is 0.8grams and vegetarians can meet their protein needs with exclusively plant-based sources ensuring energy intake is adequate. On top of the 0.9grams of protein recommended daily, vegetarians are encouraged to consume 10% more daily to complete indigestion of incomplete digested plant based sources of protein. Protein sources rich is protein include eggs, dairy and soy products which all provide the essential amino acids crucial for protein synthesis. Plant based sources contain non-haeme as opposed to haeme and are less absorbed, but can be made ...
Sarcopenia affects up to 60% of individuals over 80 years of age and is associated with increased disability (13). Furthermore, sarcopenia associated with aging is an important public health issue as it contributes to impaired physical function, increased risk of falls and fractures, dependency and even death. In 2007 alone, 5 out of every 100,000 males ages 5-24 years were affected with muscular dystrophy2.
Resistance training is hard work and requires a lot of energy and juices out of the human body, which cannot be replenished as fast as desired; however, there is a solution to the soreness and the slow path to gaining muscle mass: Weight-Training/Performance supplements. Athletes across the world take performance supplements every day typically in some form of protein supplement, whether it be whey protein or protein derived from vegetables or soy-based. The determination of whether such supplements that are not regulated by the FDA have more positive effects than negative is still a considerable debate; although, the effects cannot be denied after ingestion. The positive effects of supplement use is far more beneficial than not taking them at all because of the increased stimulation and maintenance of muscle growth when taking whey protein and other supplements. (Tobias, 2013)
Healthy 50- to 65-yr- old Men." Journal of Applied Physiology. 1994. Web. 28 Nov. 2011.
Katsanos et al. Wolfe conducted experiments in which they compared the effects of EAA’S being whey protein, low concentration of Leucine and one with a high content of Leucine on both elderly and young subjects . In their studies they were able to show that leucine played a role in muscle protein synthesis in the elderly humans by stimulating the process more than the whey protein. (Rieu et al., 2006) For the younger subjects both the whey protein supplement and the enriched Leucine supplement increased muscle protein synthesis. In both cases when comparing the different concentration of Leucine, the supplement with the higher Leucine content resulted in an increase in muscle protein synthesis. This experiment showed the importance of having a high content of EAA’S within BCAA supplement as if there are less EAA’S there will be a lower content of Leucine therefore reducing the amount of muscle protein synthesis and
Mr. X is currently dealing with a decline in his muscle to fat ratio due to the rapid softening of his muscle mass (PowerPoint: Physical Development in Middle Adulthood). This is contributed to the understanding that if muscle is not constantly being used it will eventually be loss, which is an experience of Mr. X. However, he found that to avoid this from occurring he has to make exercise a priority so that his muscle mass will remain hard and defined. His strategy to cope with this issue will be beneficial in terms of his physical
The second biggest threat for illness or injury in late adults is their respiratory system, because their respiratory system changes in that the “size of their airway increases, surface area of alveoli decreases, natural elasticity of the lings decreases, intercostal muscles are used more to breathe, and breathing becomes more labor intensive, aspiration and obstruction becomes more likely. By age 75 years, vital capacity may amount to only 50% of a young adult’s vital capacity”( Jones & Bartlett Learning). Another important system is the endocrine system where, “insulin production drops off, metabolism decreases, people tend to slow down their physical activity but do not decrease their food intake” (Jones & Bartlett Learning). All three of these systems are critical to note when treating a patient because as some people age they decrease their activity level or might even stop leading to cardiovascular complications, respiratory complications and endocrine
According to the book “Understanding normal and clinical nutrition”, the Recommended Dietary Allowance (RDA) for protein intake is, 0.8g/kg of body weight for non-athletes; according to nutrition professionals this amount can be achieved through a healthy diet (Rolfes, Pinna, & Whitney, 2012). It is well known that athletes, due to their high energy expenditure, need to ingest a greater quantity of nutrients with the purpose of repairing and building muscle cells, besides reestablishing energy storage; The International Society of Sports Nutrition (2007) states that athletes and exercising individuals amount of protein to be consumed depends on the intensity of the exercise training sessions, the quality of the protein ingested in their whole foods diet, besides their carbohydrate intake. Meanwhile, athletes’ protein needs should be about 1.4 to 2.0 g/kg of body weight, and even though dietary supplements are a safe way to meet protein requirement, it would be healthier to obtain the necessary nutrients ingesting high quality foods as part of a daily diet (Campbell et al, 2007).
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.
A lot of people are trying to build muscles in their body by working out. They work out by lifting heavy weights. However, when working out to building muscle, one needs to consume healthy foods and more proteins. After finishing a workout, the muscles in the body have microscopic tears to form in the fiber and connective tissues. This will cause the muscles to be tired and damaged. To repair the muscle, consume healthy foods and more protein. When one get enough foods in the body, the muscles will use the nutrients from the foods consumed and slowly rebuild, resulting in muscles in the body to increase size, strength, and muscle capacity. When I was in grade 9, I started to lift weight and I was new to it. After a few days of working out my body was experiencing any change. I realized that the reason my body was not experiencing change is because of what I was eating. I was not eating much protein and healthy foods. Later I started to eat foods that contain high protein and then I started to experience change, my muscles were getting bigger and stronger. Foods that contain high in protein can help to build muscles such as cottage cheese, chicken breast, whole eggs, canned tuna, etc. So therefore, having enough protein is the main key in order to build
Postlethwait, John H., and Janet L. Hopson. "Body Function and Nutrition." Modern Biology. Orlando: Holt, Rinehart and Winston, 2006. Print.