This Eating Habit Can Lead to Muscle Loss as You Age, New Study Says

[OctoberRed]

Good nutrition is crucial for healthy aging, as this new research proves.

Regularly skimping on nutrients can not only wreak havoc on numerous systems like your heart, brain, and gut, but it can also lead to muscle loss as you age, according to a new study in Scientific Reports.

That's a big deal because muscle mass already naturally declines as you get older. When that's accelerated, the condition is called sarcopenia and raises major health risks, including the loss of mobility.

In the study, researchers looked at 1,211 participants over age 65 in Singapore. They found that there were several factors that contribute to lower muscle mass, including socio-economic status and underlying chronic diseases, but that poor nutritional intake was especially notable. This may be due, in part, to what's called "anorexia of aging," or a loss of appetite that results in decreased food consumption. When this happens, older people may not be getting the nutrients they need, which means fast muscle mass loss could soon follow.

Maintaining your muscle mass through strategies like regular exercise and eating nutrient-dense foods can not only help your overall function, it may even boost your chance of living longer. According to a study in the Journal of Bone and Mineral Research, muscles mass loss may be related to earlier mortality.

Researchers studied a group of 839 men and women over the age of 65 for about four years, recording their body composition with bone density scanning over time. They looked at "appendicular muscle mass," meaning the arms and legs, as well as subcutaneous fat and visceral fat.

The results showed that women with low appendicular mass were 63 times more likely to die early compared to those with more arm and leg muscle mass. Men with low appendicular mass were 11 times more likely to be at risk for early mortality.

"Muscle mass plays a key role in stabilization for the hips and shoulders," says lead researcher Rosa Maria Rodrigues Pereira, M.D., Ph.D., of the University of Sao Paulo's Medical School in Brazil. "When you lose that stability and there's a fall, low bone mineral density means you're at higher risk of a fracture."

In terms of the significant difference between men and women, Pereira suggests that menopause-related hormone changes may play a part. As estrogen plummets, it can have a negative effect on muscle mass, leading to muscle loss, as well as less decreased bone density and more belly fat.

But sarcopenia isn't inevitable, she adds, and can even be reversed by lifestyle habits like exercise, not smoking, and eating nutrient-rich foods. That advice isn't just for those in midlife and older, either—the earlier you start, the more muscle mass you preserve as you age.

[TheBoxGod]

You need to eat a high protein dense meal which is 25-30g+ of protein and even higher the older you are just to trigger MPS so your body can even begin the process of building lean tissue.

This is particular harder for older people as they put it in this article "anorexia of aging" because older people dont really like eating as much because their body doesn't need as much cause they are losing their lean mass as they age.

For older people I recommend them drink a BCAA along side their meals one that has at least 2.5g Leucine as this is what actually triggers the MPS (its found naturally occurring in about 30g of animal protein) so for old people who arent going to eat 100g of chicken breast or something similar they can eat a smaller portion and drink the BCAA and still achieve the same results. (they must drink it along side a animal protein because you still need the protein to build tissue).

Like I said in another post, the goal is to have as much lean muscle as possible heading into older age cause it becomes alot harder to put it on as you age and its when you need it the most.

[OctoberRed]

You need to eat a high protein dense meal which is 25-30g+ of protein and even higher the older you are just to trigger MPS so your body can even begin the process of building lean tissue.

This is particular harder for older people as they put it in this article "anorexia of aging" because older people dont really like eating as much because their body doesn't need as much cause they are losing their lean mass as they age.

For older people I recommend them drink a BCAA along side their meals one that has at least 2.5g Leucine as this is what actually triggers the MPS (its found naturally occurring in about 30g of animal protein) so for old people who arent going to eat 100g of chicken breast or something similar they can eat a smaller portion and drink the BCAA and still achieve the same results. (they must drink it along side a animal protein because you still need the protein to build tissue).

Like I said in another post, the goal is to have as much lean muscle as possible heading into older age cause it becomes alot harder to put it on as you age and its when you need it the most.

They should speak to my uncle, 75-years-old and eats like an animal.

[TheBoxGod]

They should speak to my uncle, 75-years-old and eats like an animal.

I can bet you he has more muscles mass than you average 75 year old and that mass allows him to be more active than your run of the mill 75 years which = he intake requires more.

[OctoberRed]

I can bet you he has more muscles mass than you average 75 year old and that mass allows him to be more active than your run of the mill 75 years which = he intake requires more.

He's like Teofimo Sr. on steroids

[Blond Beast]

My grandfather used to be called “OX” in his youth. I know there’s more to hand and grip strength than just muscle mass. Still he had large thick hands ( was also somehow a competent sculpture ) and he’d get me to try and crush them in a hand shake. I’d go red in the face trying. He’d just smile and laugh at me, and say “Is that all you got?” He was a psychiatrist that dealt with mostly extreme psychotics. He told me once about a patient that kept one of those hand grippers to use in his pocket all day. He said the guy crushed his hand when they shook. I couldn’t even imagine. Humbling. I keep one on my couch but only get to using it in spurts. Your grip improves and fades fast from what I can tell.

[TheBoxGod]

My grandfather used to be called “OX” in his youth. I know there’s more to hand and grip strength than just muscle mass. Still he had large thick hands ( was also somehow a competent sculpture ) and he’d get me to try and crush them in a hand shake. I’d go red in the face trying. He’d just smile and laugh at me, and say “Is that all you got?” He was a psychiatrist that dealt with mostly extreme psychotics. He told me once about a patient that kept one of those hand grippers to use in his pocket all day. He said the guy crushed his hand when they shook. I couldn’t even imagine. Humbling. I keep one on my couch but only get to using it in spurts. Your grip improves and fades fast from what I can tell.

your grip is an extension of your forarm strength and your forearm is just like your calves, they are endurance muscles. You can workthem out to failure veryday and they will continue to get strong.

Someone like GGG who works forearm everyday have a big punch cause in extension he strengthen his wrist etc and form a solid bond where theirs no leak of power.