1. Protein
Muscles are made of protein and most mature adults don’t get enough. (29) Some studies suggest that the daily protein requirement for people over sixty years is greater than that of younger people. (30) All of the studies of sarcopenia relate inadequate protein intake with rapid loss of muscle mass.
There’s no set amount of protein that fits every person; however, noticeable loss in muscle mass is an indication that you’re not getting enough. Increase in protein intake in tandem with RT has been proven effective in restoring muscle mass and strength. Please note that a protein-rich diet is contraindicated for people with impaired kidney function. (31)
Part of the challenge with getting enough protein as we age is the body’s increasing inability to process it. Proteins should come from a variety of sources, not just animal meat (which is acidic). Other foods with significant protein include:
2. Vitamin D
Vitamin D is necessary for bone density and the absorption of calcium. It is also important in its role in metabolic pathways for muscle function. (32) Proteins that regulate cells are partially modulated by vitamin D. (33) Vitamin D deficiency worldwide is becoming a crisis and people with sarcopenia have been found lacking this important nutrient. (34, 35) Increasing the amount of daily vitamin D has been associated with improved muscle mass and strength. (36) Additionally, vitamin D is an anti-inflammatory.
The best source of vitamin D is the sun. The skin absorbs it from the sun’s ultraviolet light and synthesizes it into usable form. You can get synthetic vitamin D in a dietary supplement but it isn’t as potent or effective as natural sources. Food sources of vitamin D can be found by clicking here.
3. Omega-3 Fatty Acids
We hear a lot about omega-3 fats but why are they important for muscle health? This type of fat isn’t made in the body and must be gained from foods (this is why it is termed an “essential” fatty acid). This type of fat is a component of cell membranes and is responsible for cells’ ability to communicate with one another. In addition, omega-3 fats are necessary for hormone production and regulate genetic function. (37)
Omega-3s stimulate the synthesis of proteins, including those from which muscle is made. (38) Not only do these fats (especially from marine sources like fish) make muscle proteins more sensitive to nutrition but they also improve muscle function after exercise.
The important piece in the context of sarcopenia is the addition of ample omega-3 fatty acids in conjunction with exercise; taking a supplement or eating more fish alone won’t drive out all of their restorative effects. (39)
You can find the top ten foods rich in omega-3s by clicking here.