Physical exercise
Sarcopenia (or sarcoporosis) is a phenomenon whereby a person sees their muscle mass decrease in favor of their fat mass as they age. This condition accelerates degeneration and loss of autonomy, in addition to increasing the risk of disease. One way to deal with sarcopenia is through a workout called “resistance exercise”.
1- Resistance exercise: use your body weight
According to a recent study analysis1, sedentary people aged 50 and over face an annual muscle loss of 0.18 kg (0.4 lbs).
Clearly, it is any action where the muscles contract when they are opposed to resistance. A good example is the lifting of dumbbells over the shoulders by weightlifters. It goes without saying that this is not suitable for those 50 and over, but the principle can be effective if it is well suited.
A recent study2 shows that a 20-week program can increase lean muscle mass by approximately 1 kg (2.2 lbs). Another study3 published last year concludes that this same program can increase the strength of the muscles of the arms and legs by 25% to 30%.
Thus, bodyweight can replace dumbbells for a variety of light exercises that should be done ideally 2 or more consecutive days per week, with 10 to 15 repetitions per type of exercise:
- leg flexion when standing (squat);
- arm extension (push-up in modified position);
- raising the pelvis while lying on the back, legs bent (hip extension);
- get up from a chair;
- some tai chi and yoga movements.
2- Next step: machines and weights and dumbbells
Once accustomed to these kinds of exercises, a person can opt for appropriate machines or dumbbells, all under the supervision of a trainer, of course, in order to:
- develop his legs;
- develop his pectorals;
- strengthen his back.
The goal of resistance exercise is to gradually increase the size, power and endurance of muscles in all areas of the body, with the goal of continuing to perform daily tasks, while giving yourself the right skills. means of maintaining mobility and avoiding accidents (eg fall). Studies also show that this program increases bone mineral density.4, in addition to helping control blood glucose levels5 in people with type 2 diabetes.
Food
It’s not just exercise that is good for muscle mass. Food too, recalls the magazine Nutrition Action Newsletter in a folder6 special published in April 2011.
3- Protein at all meals
Several studies have found that as we age, the body requires more protein to build muscle. These proteins are broken down into amino acids during digestion, which induces the synthesis of proteins necessary for building muscle.
Not only do people 50 and over need more protein, but their intake should also be spread out over the course of the day. It is recommended, from the age of forty, to eat proteins from red meat, poultry, fish, eggs or dairy products at each of the 3 meals (see table below).
A panel of Canada-US experts establishes this daily amount at 0.36 g of protein per pound of body weight. For example, a 68 kg (150 lb) person should eat 55 g.
4- And leucine
Leucine is an essential amino acid that helps better assimilate proteins and plays an important role in muscle metabolism. Recent studies put the optimal daily intake at around 3 g of leucines per meal. Leucine is found, among others, in meat, eggs and dairy products (see table below).
5- Food supplements?
Creatine is an amino acid produced naturally by the body (about 2 g per day), which is found in meat, poultry and fish, at a rate of about 5 g per kilo. It is also sold as a dietary supplement.
Creatine causes weight gain because it leads to increased muscle mass in the person who exercises. Without physical activity, there will be weight gain, but no muscle mass.
People who exercise and eat enough foods that contain it don’t need supplements, says Darren Candow, of the University of Regina in Saskatchewan, in the magazine Nutrition Action Healthletter6. But for others, they can prove to be helpful in increasing muscle mass.
|
Sources of protein and leucines |
|||
|
Food |
Calories |
Proteins (g) |
Leucines (g) |
|
Meat and fish |
|||
|
Chicken (100 g) |
150 |
31 |
2.4 |
|
Pork (100 g) |
240 |
26 |
2.2 |
|
Lean ground beef (100 g) |
260 |
26 |
2.0 |
|
Fish and shellfish (100 g) |
110 |
22 |
1.8 |
|
Legumes |
|||
|
Soy nuts (1/3 cup) |
230 |
20 |
1.6 |
|
Tofu (100 g) |
150 |
16 |
1.2 |
|
Peanut butter (2 tbsp.) |
190 |
8 |
0.5 |
|
Dairy products and egg |
|||
|
Cottage cheese (1/2 cup) |
80 |
14 |
1.4 |
|
Plain yogurt (175 g) |
80 |
8 |
0.7 |
|
Milk (1% or skimmed) |
90 |
8 |
0.9 |
|
Egg (1) |
80 |
6 |
0.5 |
* Data taken from Nutrition Action Healthletter6.
Louis M. Gagné – PasseportSanté.net
1 Peterson M., Gordon P. Resistance Exercise for the Aging Adult: Clinical Implications and Prescription Guidelines. Am. J. Med. 2011; 124 (3): 194-198.
2 Peterson M, Sen A, Gordon P. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011; 43 (2): 249-258.
3 Peterson M. Resistance exercise for sarcopenic outcomes and muscular fitness in aging adults. Strength Cond J. 2010; 32 (3): 52-63. For the study summary: http://journals.lww.com[accessedApril132011[consultéle13avril2011
4 Maddalozzo GF, Widrick JJ et al. The effects of hormone replacement therapy and resistance training on spine bone mineral density in early postmenopausal women. Bone. 2007 May; 40 (5): 1244-51.
5 Sigal RJ, Kenny GP et al. Effects of aerobic training, resistance training, or both on glycemic control in type 2 diabetes: a randomized trial. Ann Intern Med. 2007; 147 (6): 357-69.
6. Staying strong: how exercise and diet can help preserve your muscles, Nutrition Action Healthletter, April 2011.
