4. Creatine
Creatine is an amino acid, a building block of protein. The body produces it in the liver, kidneys, and pancreas—it’s also found in animals that we eat. Creatine is involved in protein and cell metabolism; it’s stored in muscles and used for energy.
Depending on how much creatine you already have in your muscles, adding creatine to your diet may improve muscle mass, strength, endurance, and improve mood. Creatine supplements have become popular with athletes as performance enhancers for these reasons. (40)
Clinical research into creatine’s effects on sarcopenia is mixed: some studies have found supplementation to support the development of lean muscle mass while others have not. (41) In a 2014 study, creatine was found to compound the beneficial results of RT on muscle mass than with RT alone. (42) You can get creatine from meat and fish.
5. Antioxidants
Oxidative stress is a known precursor to sarcopenia. Antioxidants prevent oxidative stress and reduce inflammation by balancing free radicals. All plants contain multiple and varied antioxidant compounds that promote general health and can help to prevent muscle loss.
Carotenoids, flavonoids, selenium, and tocopherols have been especially identified as improving physical function. (43) Supplementation with antioxidants alone won’t prevent or treat sarcopenia. They are, however, part of the bigger picture.
Now that you know how to fight sarcopenia, you can also apply these tips in an earlier age. If you work long hours at a desk or if you have a hard time going to the gym, it’s high time you start taking care of your muscles.
Remember that your heart, the most important muscle in your body, can also be affected by poor lifestyle habits and inactivity, so there’s no better tiem to start taking care of yourself than now!