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Sarcopenia
Sarcopenia - Wikipedia - "Sarcopenia (from
the Greek meaning "poverty of flesh") is the degenerative loss of
skeletal muscle mass (0.5-1% loss per year after the age of 25),
quality, and strength associated with aging. Sarcopenia is a component
of the frailty syndrome. It can be differentiated from cachexia in that
cachexia includes malaise and is secondary to an underlying pathosis
(such as cancer), whereas sarcopenia may occur in healthy people and
does not necessarily include malaise"
Alternative News:
-
Identification of Withania
somnifera-Silybum marianum-Trigonella foenum-graecum Formulation as a
Nutritional Supplement to Contrast Muscle Atrophy and Sarcopenia - Nutrients
2020 Dec 26 - "Muscle atrophy, i.e., the loss of
skeletal muscle mass and function, is an unresolved problem associated with
aging (sarcopenia) and several pathological conditions. The imbalance between
myofibrillary protein breakdown (especially the adult isoforms of myosin heavy
chain, MyHC) and synthesis, and the reduction of muscle regenerative potential
are main causes of muscle atrophy ... We identified WST (Withania somnifera,
Silybum marianum, Trigonella foenum-graecum) formulation as extremely
efficacious in protecting C2C12 myotubes against MyHC-II degradation by
stimulating Akt (protein kinase B)-dependent protein synthesis and p38 MAPK (p38
mitogen-activated protein kinase)/myogenin-dependent myoblast differentiation.
WST sustains trophism in C2C12 and young myotubes, and rescues the size,
developmental MyHC expression and myoblast fusion in sarcopenic myotubes.
Conclusion: WST strongly counteracts muscle atrophy associated to different
conditions in vitro. The future validation in vivo of our results might lead to
the use of WST as a food supplement to sustain muscle mass in diffuse atrophying
conditions, and to reverse the age-related functional decline of human muscles,
thus improving people quality of life and reducing social and health-care
costs." - See ashwagandha at Amazon.com,
silymarin at Amazon.com and
fenugreek at Amazon.com.
-
Omega-3 fatty acids and
human skeletal muscle - Curr Opin Clin Nutr Metab Care 2020 Dec 15 -
"ω-3 fatty acid ingestion is a potential preventive
therapy to combat skeletal muscle-disuse atrophy" - See
omega-3 supplements at Amazon.com.
-
Dietary leucine requirement
of older men and women is higher than current recommendations - Am J Clin
Nutr 2020 Dec 16 - "Current national (34 mg . kg-1 .
d-1) and international (39 mg kg-1 . d-1) recommendations for leucine in older
adults are based on data from young adults. Evidence suggests that the leucine
requirements of older adults are higher than those of young adults ... The mean
leucine requirement for male participants was 77.8 mg . kg-1 . d-1 (upper 95%
CI: 81.0) and for female participants, it was 78.2 mg . kg-1 . d-1 (upper 95%
CI: 82.0) with no sex effect based on body weight. The data were therefore
combined to yield a mean of 78.5 mg . kg-1 d-1 (upper 95% CI: 81.0 mg . kg-1 .
d-1 ) for both sexes. On the basis of fat-free mass, the mean ± SEM leucine
requirements were 115 ± 3.2 and 127 ± 2.4 mg . kg-1 . d-1 for male and female
participants, respectively (P < 0.005) ... The estimated leucine requirement of
older adults is more than double the amount in current recommendations. These
data suggest that leucine could be a limiting amino acid in the diet of older
adults consuming the current RDA for protein and those consuming a plant-based
diet. In view of the functional and structural role of leucine, especially its
importance in muscle protein synthesis, current leucine recommendations of older
adults should be revised" - Note: 170 pounds is 77 KG. 77 KG times 115 mg
= 8,855 mg or about 9 grams by my calculations. One scoop of the leucine I take
contains 5 grams. - See
leucine products at Amazon.com.
-
Dietary Patterns and Muscle
Mass, Muscle Strength, and Physical Performance in the Elderly: A 3-Year Cohort
Study - J Nutr Health Aging 2021;25(1):108-115 -
"This study aimed to determine the association between adherence to
Mediterranean-style diet (MD), Dietary Approaches to Stop Hypertension (DASH),
Japanese Food Guide Spinning Top (JFG-ST), and modified JFG-ST (mJFG-ST) and
muscle mass, muscle strength, and physical performance in community-dwelling
Japanese elderly ... skeletal mass index (SMI) ... Adherence to JFG-ST was
positively associated with SMI in Japanese community-dwelling elderly adults
aged over 60 years, specifically in men. The country-specific dietary
recommendations are required to be developed for sarcopenia prevention"
-
Muscle loss with aging — are you at risk for sarcopenia? - updated 10/28/20
- This is a little old but I just received it in an email. I like the easy
to understand graphs.
-
Nutrients to mitigate
osteosarcopenia: the role of protein, vitamin D and calcium - Curr Opin Clin
Nutr Metab Care 2020 Nov 2 - "An adequate intake of
protein (1.2-1.5 g/kg/day), vitamin D (800 IU/day) and calcium (1000-1200
mg/day), is well tolerated and effective at mitigating some aspects of
osteosarcopenia such as lean mass, bone density and fracture risk" - See
vitamin D at Amazon.com and
vitamin D
at iHerb.
-
High Salt Diet Impacts the
Risk of Sarcopenia Associated with Reduction of Skeletal Muscle Performance in
the Japanese Population - Nutrients 2020 Nov 12 -
"The World Health Organization has recommended 5 g/day as dietary reference
intakes for salt. In Japan, the averages for men and women were 11.0 g/day and
9.3 g/day, respectively. Recently, it was reported that amounts of sodium
accumulation in skeletal muscles of older people were significantly higher than
those in younger people ... Four groups based on age and salt intake ("younger
low-salt," "younger high-salt," "older low-salt," and "older high-salt") were
compared. Stratifying by age category, body fat percentage significantly
increased in high-salt groups in both younger and older people. Handgrip
strength/body weight and chair rise tests of the older high-salt group showed
significant reduction compared to the older low-salt group. However, there was
no significant difference in renalase concentrations in plasma. The results
suggest that high-salt intake may lead to fat accumulation and muscle weakness
associated with sarcopenia. Therefore, efforts to reduce salt intake may prevent
sarcopenia"
-
β-hydroxy-β-methylbutyrate
supplementation in older persons - an update - Curr Opin Clin Nutr Metab
Care 2020 Nov 2 - "The interest in the use of beta-hydroxy-beta-methylbutyrate
(HMB) as an intervention to prevent and treat sarcopenia has increased over
recent years ... No new studies have been published over the last 2 years
investigating the effect of HMB in older persons who are hospitalized, aside
from one posthoc analysis of a randomized controlled trial exploring the effect
of a high protein oral nutrition supplement containing HMB on handgrip strength
and nutritional status ... Recent data suggest the need for high-quality studies
investigating the effectiveness of HMB to improve outcomes related to sarcopenia
in both hospitalized and community-dwelling older persons" - See
HMB at Amazon.com and
iHerb.
-
Metformin ameliorates
skeletal muscle atrophy in Grx1 KO mice by regulating intramuscular lipid
accumulation and glucose utilization - Biochem Biophys Res Commun 2020 Oct
14 - "Disorder in lipid metabolism and glucose
utilization could impair the quality and function of skeletal muscle.
Glutaredoxin-1 (Grx1) acts as a vital metabolic regulator of redox homeostasis
... intraperitoneal injection of metformin for 15 consecutive days ameliorated
skeletal muscle atrophy caused by Grx1 deficiency to a certain extent. Taken
together, these findings indicate that Grx1 deficiency might induce skeletal
muscle atrophy by regulating the intramuscular lipid deposition and glucose
utilization, which could be attenuated by metformin. Therefore, the expression
or activity of Grx1 may be a pharmacological approach to ameliorate muscle
atrophy diseases, such as sarcopenia" - See
metformin at ReliableRX.
-
Long-term Effects of Calcium
β-Hydroxy-β-methylbutyrate (HMB) and Vitamin D3 Supplementation on Muscular
Function in Older Adults with and without Resistance Training: A Randomized,
Double-blind, Controlled Study - J Gerontol A Biol Sci Med Sci 2020 Aug 28 -
"The primary aim of this study was to determine whether
supplementation with calcium β-hydroxy-β-methylbutyrate (HMB) and Vitamin D3 (D)
would enhance muscle function and strength in older adults. Older adults over 60
years of age with insufficient circulating 25-hydroxy-Vitamin D (25OH-D) levels
were enrolled in a double-blinded controlled 12-month study. Study participants
were randomly assigned to treatments consisting of: (a) Control + no exercise;
(b) HMB+D + no exercise; (c) Control + exercise, and (d) HMB+D + exercise. The
study evaluated 117 participants consisting of multiple measurements over the 12
months that included body composition, strength, functionality, and
questionnaires. HMB+D had a significant benefit on lean body mass within the
non-exercise group at 6 months (0.44±0.27kg, HMB+D vs. -0.33±0.28kg control,
p<0.05). In non-exercisers, improvement in knee extension peak torque (60°/sec)
was significantly greater in HMB+D supplemented participants than in
non-supplemented group (p=0.04) at 3 months, 10.9 ± 5.7Nm and -5.2 ± 5.9Nm,
respectively. A composite functional index, integrating changes in handgrip, Get
Up, and Get Up and Go measurements, was developed. HMB+D + no exercise resulted
in significant increases in the functional index compared to those observed in
the control + no exercise group at 3 (p=0.03), 6 (p=0.04), and 12 months
(p=0.04). Supplementation with HMB+D did not further improve the functional
index within the exercising group. This study demonstrated the potential of HMB
and Vitamin D3 supplementation to enhance muscle strength and physical
functionality in older adults, even in individuals not engaged in an exercise
training program" - [Nutra
USA] - See
HMB at Amazon.com and
iHerb and
Vitamin D at Amazon.com and
vitamin D
at iHerb.
-
Potassium intake, skeletal
muscle mass, and effect modification by sex: data from the 2008-2011 KNHANES
- Nutr J 2020 Aug 29 - "skeletal muscle index (SMI) ...
In men, higher potassium intake was associated with lower odds for low muscle
mass; the fully adjusted odds ratios (95% confidence intervals) were 0.78
(0.60-1.03), 0.71 (0.54-0.93), 0.68 (0.51-0.90), and 0.71 (0.51-0.98) for the
top four quintiles (referenced against the lowest quintile), respectively.
However, this association was attenuated in women after adjusting for total
energy intake. Higher potassium intakes were also associated with a greater SMI"
- See potassium citrate at Amazon.com and
potassium citrate at iHerb.com.
-
Muscle
aging: Stronger for longer - Science Daily, 9/9/20 - "Contrary to our
expectations, the long-term mTORC1 suppression with rapamycin is overwhelmingly
beneficial for skeletal muscle aging in mice, preserving muscle size and
strength ... There is currently no effective pharmacological therapy to treat
sarcopenia. This study provides hope that it may be possible to slow down
age-related muscle wasting with treatments that suppress mTORC1 and thereby
extend the autonomy and life quality of elderly people" - See
Siromus at ReliableRXPharmacy.
-
How
vitamin C could help over 50s retain muscle mass - Science Daily, 8/27/20 -
"studied data from more than 13,000 people aged between
42-82 years, who are taking part in the EPIC (European Prospective Investigation
into Cancer and Nutrition) Norfolk Study ... people with the highest amounts of
vitamin C in their diet or blood had the greatest estimated skeletal muscle
mass, compared to those with the lowest amounts" - See
vitamin C products at Amazon.com and
iHerb.com.
-
A Five-Ingredient Nutritional
Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in
Free-Living Elderly - Nutrients 2020 Aug 10 - "Old
age is associated with lower physical activity levels, suboptimal protein
intake, and desensitization to anabolic stimuli, predisposing for age-related
muscle loss (sarcopenia). Although resistance exercise (RE) and protein
supplementation partially protect against sarcopenia under controlled
conditions, the efficacy of home-based, unsupervised RE (HBRE) and
multi-ingredient supplementation (MIS) is largely unknown ... Thirty-two
sedentary men underwent twelve weeks of home-based resistance band training (3
d/week), in combination with daily intake of a novel five-nutrient supplement
('Muscle5'; M5, n = 16, 77.4 ± 2.8 y) containing whey, micellar casein,
creatine, vitamin D, and omega-3 fatty acids, or an isocaloric/isonitrogenous
placebo (PLA; n = 16, 74.4 ± 1.3 y), containing collagen and sunflower oil.
Appendicular and total lean mass (ASM; +3%, TLM; +2%), lean mass to fat ratios
(ASM/% body fat; +6%, TLM/% body fat; +5%), maximal strength (grip; +8%, leg
press; +17%), and function (5-Times Sit-to-Stand time; -9%) were significantly
improved in the M5 group following HBRE/MIS therapy (pre vs. post tests; p <
0.05). Fast-twitch muscle fiber cross-sectional areas of the quadriceps muscle
were also significantly increased in the M5 group post intervention (Type IIa;
+30.9%, Type IIx, +28.5%, p < 0.05). Sub-group analysis indicated even greater
gains in total lean mass in sarcopenic individuals following HBRE/MIS therapy
(TLM; +1.65 kg/+3.4%, p < 0.05). We conclude that the Muscle5 supplement is a
safe, well-tolerated, and effective complement to low-intensity, home-based
resistance exercise and improves lean mass, strength, and overall muscle quality
in old age" - [Nutra
USA] - Note: I'd add leucine,
HBM and collagen.
-
Effects of High Intensity
Dynamic Resistance Exercise and Whey Protein Supplements on Osteosarcopenia in
Older Men with Low Bone and Muscle Mass. Final Results of the Randomized
Controlled FrOST Study - Nutrients 2020 Aug 5 - "The
present study aimed to evaluate the effect of high intensity dynamic resistance
exercise (HIT-DRT) and whey protein supplementation (WPS) on bone mineral
density (BMD) and sarcopenia parameters in osteosarcopenic men. Men ≥ 72 years
with osteosarcopenia (n = 43) were randomly assigned to a HIT-RT (HIT-RT: n =
21) or a non-training control group (n = 22). Supervised HIT-RT twice/week was
applied for 18 months, while the control group maintained their habitual
lifestyle. Supplying WPS, total protein intake amounted to 1.5-1.6 (HIT-RT) and
1.2 g/kg/body mass/d (control). Both groups were supplied with calcium and
vitamin D ... we observed significant positive effects for sarcopenia Z-score
(standardized mean difference (SMD): 1.40), BMD at lumbar spine (SMD: 0.72) and
total hip (SMD: 0.72). In detail, effect sizes for skeletal muscle mass changes
were very pronounced (1.97, p < 0.001), while effects for functional sarcopenia
parameters were moderate (0.87, p = 0.008; handgrip strength) or low (0.39, p =
0.209; gait velocity). Apart from one man who reported short periods of
temporary worsening of existing joint pain, no HIT-RT/WPS-related adverse
effects or injuries were reported. We consider HIT-RT supported by whey protein
supplementation as a feasible, attractive, safe and highly effective option to
fight osteosarcopenia in older men" - See
whey protein at Amazon.com and
iHerb.
-
Conjugated linoleic acid
supplements preserve muscle in high-body-fat adults: A double-blind, randomized,
placebo trial - Nutr Metab Cardiovasc Dis 2020 Jun 8 -
"66 Chinese adults (aged 18-45 years old, 37.9% male)
with elevated body fat percentage were provided with 3.2 g/day CLA (n = 33) or
3.2 g/day placebo (sunflower oil; n = 33) for 12 weeks ... Compared with the
placebo group, the CLA group showed increased trunk muscle mass (MM) (0.6 ± 1.7
vs. -0.3 ± 1.2 kg, P = 0.019). Among those with an adherence score higher than
0.80 (n = 56, 87.5%), a greater increase in both total and trunk MM was observed
in the CLA group (both P < 0.05). Moreover, the effect on MM appeared to be more
evident in men, those with a body mass index <25 kg/m2, or those with higher
self-rated physical activity" - [Nutra
USA] - See conjugated linoleic acid at Amazon.com
and
iHerb.
-
Effects of Fortetropin® on
the Rate of Muscle Protein Synthesis in Older Men and Women: A Randomized,
Double-Blinded, Placebo-Controlled Study - J Gerontol A Biol Sci Med Sci
2020 Jun 29 - "Fortetropin is a proteo-lipid complex
made from fertilized egg yolk and, in young men, has been shown to increase lean
body mass ... The overall magnitude of the difference in muscle protein FSR of
Fortetropin from placebo was 18%, with multiple gene ontologies affected. While
these results should be confirmed in larger cohorts, they suggest that
Fortetropin supplementation is effective for promoting muscle protein synthesis
in older people" - See
Fortetropin at Amazon.com.
-
The 5,7-Dimethoxyflavone
Suppresses Sarcopenia by Regulating Protein Turnover and Mitochondria
Biogenesis-Related Pathways - Nutrients. 2020 Apr 13 -
"Sarcopenia is a muscle disease featured by the loss of
muscle mass and dysfunction with advancing age. The 5,7-dimethoxyflavone (DMF),
a major flavone found in Kaempferia parviflora, has biological activities,
including anti-diabetes, anti-obesity, and anti-inflammation ...
Eighteen-month-old mice were orally administered DMF at the dose of 25
mg·kg-1·day-1 or 50 mg·kg-1·day-1 for 8 weeks. DMF not only stimulated grip
strength and exercise endurance but also increased muscle mass and volume.
Besides, DMF stimulated the phosphatidylinositol 3-kinase-Akt pathway,
consequently activating the mammalian target of rapamycin-eukaryotic initiation
factor 4E-binding protein 1-70-kDa ribosomal protein S6 kinase pathway for
protein synthesis. DMF reduced the mRNA expression of E3 ubiquitin ligase- and
autophagy-lysosomal-related genes involved in proteolysis via the
phosphorylation of Forkhead box O3. DMF upregulated peroxisome proliferator-activated
receptor-gamma coactivator 1 alpha, nuclear respiratory factor 1, and
mitochondrial transcription factor A along with the increase of relative
mitochondrial DNA content. DMF alleviated inflammatory responses by reducing the
tumor necrosis factor-alpha and interleukin-6 serum and mRNA levels.
Collectively, DMF can be used as a natural agent to inhibit sarcopenia via
improving protein turnover and mitochondria function" - See
Kaempferia parviflora at Amazon.com and
Kaempferia parviflora at iHerb.com.
-
Number of high-protein
containing meals correlates with muscle mass in pre-frail and frail elderly
- Eur J Clin Nutr. 2020 Apr 7 - "Protein intake and
number of meals with either ≥20 g or ≥30 g of protein were significantly
associated (after controlling for confounding factors) with greater total and
appendicular lean mass and vastus lateralis CSA ... We found that not only total
protein intake but also the number of high-protein containing meals are
associated with muscle mass in frail and pre-frail elderly"
-
Glutamine-stimulated in
vitro hypertrophy is preserved in muscle cells from older women - Mech
Ageing Dev. 2020 Mar 3 - "Age-related loss of muscle
mass may result from reduced protein synthesis stimulation in response to
anabolic stimuli, such as amino acid (AA) supplementation. The exact etiology of
anabolic resistance to AA remains unclear ... Altogether, our data support the
idea that the intrinsic capacity of muscle cells to respond to glutamine
stimulation is preserved in healthy older women" - See
L-glutamine at Amazon.com.
-
A more
balanced protein intake can reduce age-related muscle loss - Science Daily,
3/16/20 - "old people, compared to young and middle-aged
individuals, people were more likely to eat a lower-quality protein source, such
as bread, at lunchtime ... We know that older people show a blunted response to
muscle building when consuming a certain amount of protein. Therefore, older
individuals need to eat more protein to get the same muscle building response as
younger and middle-aged people"
-
Tannase-Converted Green
Tea Extract with High (-)-Epicatechin Inhibits Skeletal Muscle Mass in Aged Mice
- Evid Based Complement Alternat Med. 2020 Jan 29 - "tannase-converted
green tea extract prevents muscle loss and regulates the quantity and quality of
muscle by the levels of antioxidant stress-related enzymes and muscle
differentiation factors to a greater extent than the administration of
epicatechin and middle dose green tea extract" - See
green tea extract at Amazon.com
.
-
Novel Insights on Intake
of Fish and Prevention of Sarcopenia: All Reasons for an Adequate Consumption
- Nutrients. 2020 Jan 24 - "Sarcopenia is defined as a
syndrome characterized by progressive and generalized loss of skeletal muscle
mass and strength and it is diagnosed by measurements of muscle mass, muscle
strength, and physical performance. Sarcopenia affects quality of life and is
associated with several adverse health effects. Muscle decline is aggravated by
a sedentary lifestyle and can be prevented through proper nutrition, together
with adequate physical activity. Fish contains biologically active compounds,
such as omega-3 polyunsaturated fatty acids, proteins, vitamin D, magnesium, and
carnitine, which are able to intervene positively on muscle metabolism ... fish
consumption has a protective and anti-inflammatory function on skeletal muscle
and that its biologically active compounds help to maintain good muscle
performance, preventing sarcopenia. Considering the nutritional and health
benefits, elderly with sarcopenia should consume at least three servings per
week of fish in order to have a minimum intake of 4-4.59 g daily of omega 3, and
reaching the 50% RDA in Vitamin E and D. High biological value of proteins in
150 g of fish and its high available magnesium (20% of RDA in 150 g of fish) are
an added value that could suggest fish as a "functional food" in order to
prevent and treat sarcopenia"
-
Anti-Aging Effects of
Schisandrae chinensis Fructus Extract: Improvement of Insulin Sensitivity and
Muscle Function in Aged Mice - Evid Based Complement Alternat Med. 2019 Nov
3;2019 - "Schisandrae chinensis Fructus has a long
history of medicinal use as a tonic, a sedative, and an antitussive drug ...
Insulin sensitivity was lower at 20 months of age than at 16 months of age;
however, the decrease in insulin sensitivity was less in SFe-fed mice. SFe
supplementation also appeared to improve glucose tolerance. Body weight gain was
lower in SFe-fed mice than in mice fed the control diet. Body fat mass was lower
and the lean mass was higher in SFe-fed mice. In addition, the grip strength was
enhanced in SFe-fed mice. Histological analysis of the tibialis anterior muscle
showed that the size of myofiber and slow-twitch red muscle was increased by SFe
supplementation. The expression of proteins related to muscle protein synthesis
such as phospho-Erk1 and phospho-S6K1 was increased by SFe supplementation. The
mRNA expression of genes related to myogenesis and their encoded proteins such
as MyoD, Myf5, MRF4, myogenin, and myosin heavy chain, was increased, whereas
that of genes related to muscle degradation, such as atrogin-1, MuRF-1, and
myostatin, were decreased relative to control mice. These results suggest that
SFe supplementation might have beneficial effects for the improvement of insulin
sensitivity and inhibition of muscle loss that occur with aging" - See
schizandra at Amazon.com.
-
25 Again? How Exercise May Fight Aging - NYT, 12/4/19 -
"A lot of studies, probably thousands, show that higher
circulating inflammatory factors in people are associated with greater loss of
muscle mass ... physically fit people tend to have lower levels of inflammation
in their bodies than inactive people"
-
Vitamin D Key to Muscle Strength in Older Adults - WebMD, 11/5/19 -
"Researchers looked at more than 4,100 people, aged 60
and older, in England. About 4 in 10 with vitamin D deficiency had muscle
weakness -- twice the level found among those who had adequate vitamin D levels
... Impaired muscle performance was three times more common among those with
vitamin D deficiency (25.2%) than those with adequate vitamin D (7.9%)."
- See vitamin D at Amazon.com.
-
Effect of a Resistance
Training Program on Sarcopenia and Functionality of the Older Adults Living in a
Nursing Home - J Nutr Health Aging. 2019;23(9):829-836 -
"The resistance
training program improves the functionality (muscle strength and physical
performance), with the benefit of the decrease in severe sarcopenia"
-
The gut microbiota
influences skeletal muscle mass and function in mice - Sci Transl Med. 2019
Jul 24;11(502) - "We compared the skeletal muscle of
germ-free mice that lacked a gut microbiota to the skeletal muscle of
pathogen-free mice that had a gut microbiota. Compared to pathogen-free mouse
skeletal muscle, germ-free mouse skeletal muscle showed atrophy, decreased
expression of insulin-like growth factor 1, and reduced transcription of genes
associated with skeletal muscle growth and mitochondrial function. Nuclear
magnetic resonance spectrometry analysis of skeletal muscle, liver, and serum
from germ-free mice revealed multiple changes in the amounts of amino acids,
including glycine and alanine, compared to pathogen-free mice. Germ-free mice
also showed reduced serum choline, the precursor of acetylcholine, the key
neurotransmitter that signals between muscle and nerve at neuromuscular
junctions. Reduced expression of genes encoding Rapsyn and Lrp4, two proteins
important for neuromuscular junction assembly and function, was also observed in
skeletal muscle from germ-free mice compared to pathogen-free mice.
Transplanting the gut microbiota from pathogen-free mice into germ-free mice
resulted in an increase in skeletal muscle mass, a reduction in muscle atrophy
markers, improved oxidative metabolic capacity of the muscle, and elevated
expression of the neuromuscular junction assembly genes Rapsyn and Lrp4 Treating
germ-free mice with short-chain fatty acids (microbial metabolites) partly
reversed skeletal muscle impairments" - [Nutra
USA] - See
probiotic products at Amazon.com
.
-
Mice with myocyte
deletion of vitamin D receptor have sarcopenia and impaired muscle function
- J Cachexia Sarcopenia Muscle. 2019 Jun 21 - "It has long been recognized that
vitamin D deficiency is associated with muscle weakness and falls ...
Maintenance of normal vitamin D signalling is a useful strategy to prevent loss
of muscle function and size" - See
vitamin D at Amazon.com
.
-
Citrulline stimulates
muscle protein synthesis, by reallocating ATP consumption to muscle protein
synthesis - J Cachexia Sarcopenia Muscle. 2019 May 8 - "Animal studies and
clinical data support the interest of citrulline as a promising therapeutic for
sarcopenia ... Under certain stress conditions, citrulline increases muscle
protein synthesis by specifically reallocating mitochondrial fuel to the protein
synthesis machinery" - See
citrulline at Amazon.com
.
-
A High Serum
Cortisol/DHEA-S Ratio Is a Risk Factor for Sarcopenia in Elderly Diabetic
Patients - Medscape, 5/9/19 - "A relative increase in cortisol may reflect
the presence of stress and stimulate muscle catabolism, whereas a relative
decrease in DHEA-S may cause a decrease in the anabolic action of DHEA on
muscle; the combination of these factors may lead to sarcopenia" -
See 7-keto DHEA at Amazon.com.
-
The Effect of Branched
Chain Amino Acids-Enriched Nutritional Supplements on Activities of Daily Living
and Muscle Mass in Inpatients with Gait Impairments: A Randomized Controlled
Trial - J Nutr Health Aging. 2019;23(4):348-353. doi:
10.1007/s12603-019-1172-3 - "Participants in the
intervention group (RJ group) received nutritional supplements (jelly foods
comprising 2500 mg BCAA and 20 IU vitamin D) twice a day until hospital
discharge ... The primary outcome was the motor components of the Functional
Independence Measure (FIM-m), and the secondary outcome was skeletal muscle mass
index ... FIM-m was significantly elevated in the RJ group and the control group
, but no difference was noted between the two groups. Only the RJ group showed a
significant increase in skeletal muscle mass index, and the amount of variation
was significantly different between the two groups (the control group decreased
an average of 2.2% and the RJ group increased an average of 4.3%" - See
BCAA at Amazon.com.
-
Leucine, Not Total
Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein
Anabolic Responses in Healthy Older Women - J Nutr. 2018 Jul
1;148(7):1088-1095 - "Evidence suggests that this anabolic resistance can be
overcome by consuming greater quantities of leucine ... whey protein isolate
(WPI) ... randomly assigned with the use of a single-blind, parallel-group
design to twice-daily consumption of either WPI [25 g WPI (3 g l-leucine)] or
leucine (LEU; 10 g milk protein with 3 g total l-leucine) for 6 d ... A
lower-protein (10 compared with 25 g/dose), leucine-matched beverage induced
similar increases in acute and integrated myoPS in healthy older women.
Lower-protein supplements with added leucine may represent an advantageous
approach in older adults to maintain skeletal muscle anabolic sensitivity and
attenuate muscle loss" - See
leucine products at Amazon.com
.
-
Protein supplementation
improves lean body mass in physically active older adults: a randomized
placebo-controlled trial - J Cachexia Sarcopenia Muscle. 2019 Mar 7 -
"A randomized double-blinded controlled trial was
performed among 116 physically active older adults [age 69 (interquartile range:
67-73) years, 82% male] who were training for a 4 day walking event of 30, 40,
or 50 km/day. Participants were randomly allocated to either 31 g of milk
protein or iso-caloric placebo supplementation for 12 weeks ... In physically
active older adults with relatively low habitual dietary protein consumption, an
improvement in physical performance, an increase in lean body mass, and a
decrease in fat mass were observed after walking exercise training. A larger
increase in relative lean body mass and larger reduction in fat mass were
observed in participants receiving 12 weeks of daily protein supplementation
compared with controls, whereas this was not accompanied by differences in
improvements between groups in muscle strength and physical performance"
-
The Effect of β-hydroxy-β-methylbutyrate
(HMB) on Sarcopenia and Functional Frailty in Older Persons: A Systematic Review
- J Nutr Health Aging. 2019;23(2):145-15 - "Beta-hydroxy-beta-methylbutyrate
(HMB) has been shown to be effective and superior to other types of protein
supplements to attenuate loss of muscle mass, strength and function, however,
its benefits in sarcopenic and frail older people remain unclear ... Three
studies matched our eligibility criteria which enrolled 203 subjects through a
variety of definitions of sarcopenia or frailty. Lean body mass increased and
muscle strength and function were preserved following HMB supplementation"
- See
HMB at Amazon.com
.
-
Beta-hydroxy-beta-methylbutyrate
and sarcopenia: from biological plausibility to clinical evidence - Curr
Opin Clin Nutr Metab Care. 2019 Jan;22(1):37-43 - "the consumption of protein
sources enhanced with this essential amino acid, or its metabolite beta-hydroxy-beta-methylbutyrate
(HMB), is assumed to give the greatest benefit in terms of maintenance of muscle
mass and function during aging ... It is proposed that HMB may be utilized to
protect or rebuild muscle mass in older people with reduced lean body mass"
- See metabolite beta-hydroxy-beta-methylbutyrate
(HMB) at Amazon.com.
-
Effects of a
leucine-enriched amino acid supplement on muscle mass, muscle strength, and
physical function in post-stroke patients with sarcopenia: A randomized
controlled trial - Nutrition. 2018 Jul 11;58:1-6 -
"The intervention group (n = 21) received a leucine-enriched amino acid
supplement; the control group (n = 23) did not. Both groups performed
low-intensity resistance training in addition to a post-stroke rehabilitation
program. A primary outcome of physical function by using the motor domain of
Functional Independence Measure (FIM), and secondary outcomes of appendicular
muscle mass (skeletal muscle mass index [SMI]) measured via bioelectrical
impedance analysis and muscle strength as handgrip strength were measured at
baseline and at the end of the intervention ... The FIM score increased
significantly in both groups over time (P < 0.01), with significantly greater
improvement in the intervention group than in the control group (P < 0.045).
Handgrip strength also increased significantly over time (P <0.05), with
significantly greater improvement in the intervention group (P < 0.01). The SMI
increased significantly in the intervention group but not in the control group
over time, with significantly greater improvement in the intervention group"
- [Nutra
USA] - See
leucine products at Amazon.com
.
-
Late
night snacker? Make it cottage cheese - Science Daily, 10/15/18 -
"consuming 30 grams of protein about 30 minutes before
bed appears to have a positive effect on muscle quality, metabolism and overall
health. And for those who have sworn off eating at night, there is no gain in
body fat"
-
Ideal
protein to help seniors rebuild lost muscle - Science Daily, 10/10/18 -
"Researchers found that protein did not stop lean muscle
loss caused by inactivity, however, whey supplements helped to rebuild muscle
once the participants activities resumed ... whey versus collagen protein ...
Whey is considered a high-quality or complete protein, meaning it is rich in all
essential amino acids and is higher in leucine, one of the essential amino acids
the body cannot make itself and therefore, must derive from food ... Collagen
peptides, by comparison, are much lower in their leucine content, lack or are
low in essential amino acids ... While protein was ineffective in mitigating
muscle loss, say researchers, when participants returned to normal,
muscle-building activity, the whey group recovered more skeletal muscle"
- See
whey protein at Amazon.com
and
leucine products at Amazon.com .
-
Building strength,
endurance, and mobility using an astaxanthin formulation with functional
training in elderly - J Cachexia Sarcopenia Muscle. 2018 Sep 26 -
"Building both strength and endurance has been a
challenge in exercise training in the elderly, but dietary supplements hold
promise as agents for improving muscle adaptation. Here, we test a formulation
of natural products (AX: astaxanthin, 12 mg and tocotrienol, 10 mg and zinc, 6
mg) with both anti-inflammatory and antioxidant properties in combination with
exercise ... Forty-two subjects were fed AX or placebo for 4 months and trained
3 months (3×/week for 40-60 min) with increasing intervals of incline walking.
Strength was measured as maximal voluntary force (MVC) in ankle dorsiflexion
exercise, and tibialis anterior muscle size (cross-sectional area, CSA) was
determined from magnetic resonance imaging ... Greater endurance (exercise time
in incline walking, >50%) and distance in 6 min walk (>8%) accompanied training
in both treatments. Increases in MVC by 14.4% (±6.2%, mean ± SEM, P < 0.02,
paired t-test), CSA by 2.7% (±1.0%, P < 0.01), and specific force by 11.6%
(MVC/CSA, ±6.0%, P = 0.05) were found with AX treatment, but no change was
evident in these properties with placebo treatment (MVC, 2.9% ± 5.6%; CSA, 0.6%
± 1.2%; MVC/CSA, 2.4 ± 5.7%; P > 0.6 for all)" - [Nutra
USA] - See
astaxanthin at Amazon.com
 .
-
An Update on Protein,
Leucine, Omega-3 Fatty Acids, and Vitamin D in the Prevention and Treatment of
Sarcopenia and Functional Decline - Nutrients. 2018 Aug 16;10(8) -
"Recent evidence supports a higher protein intake recommendation of 1.0⁻1.2
g/kg/day in healthy older adults; an evenly distributed mealtime protein intake
or minimal protein per meal may be beneficial. In addition, vitamin D
supplementation of 800⁻1000 IU, particularly when vitamin D status is low, and
doses of ~3 g/day of n-3 PUFA may be favorable for physical function, muscle
mass, and strength. Reviewed studies are highly heterogenous, yet the quantity,
quality, and timing of intakes should be considered when designing intervention
studies. Combined protein, leucine, vitamin D, and n-3 PUFA supplements may
convey added benefits and may represent an intervention strategy in the
prevention of sarcopenia and functional decline" - See
leucine products at Amazon.com
.
-
β-Alanine
supplementation increased physical performance and improved executive function
following endurance exercise in middle aged individuals - J Int Soc Sport
Nutr, Jul 11, 18 - "Sarcopenia, a reduction in muscle mass and function seen in
aging populations, may be countered by improving systemic carnosine stores via
beta-Alanine (β-alanine) supplementation. Increasing systemic carnosine levels
may result in enhanced anti-oxidant, neuro-protective and pH buffering
capabilities ... Twelve healthy adults (average age = 60.5 ± 8.6 yrs,
weight = 81.5 ± 12.6 kg) were randomized and given either 2.4 g/d of β-alanine
(BA) or Placebo (PL) for 28 days ... BA supplementation increased exercise
capacity and eliminated endurance exercise induced declines in executive
function seen after recovery. Increased POST TTE coupled with similar PRE vs
POST lactate production indicates an improvement in the ability of BA to extend
exercise durations. Furthermore, by countering endurance exercise’s accompanying
deficits in executive function, the aging population can maintain benefits from
exercise with improved safety" - [Nutra
USA] - See beta-alanine at Amazon.com.
-
Role of Oral Nutritional
Supplements Enriched with β-Hydroxy-β-Methylbutyrate in Maintaining Muscle
Function and Improving Clinical Outcomes in Various Clinical Settings - J
Nutr Health Aging. 2018;22(6):664-675 - "Aging and
disease-related malnutrition are well associated with loss of muscle mass and
function. Muscle mass loss may lead to increased health complications and
associated increase in health care costs, especially in hospitalized
individuals. High protein oral nutritional supplements enriched with β-hydroxy-β-methylbutyrate
(HP-ONS+HMB) have been suggested to provide benefits such as improving body
composition, maintaining muscle mass and function and even decreasing mortality
rates. The present review aimed to examine current evidence on the effect of
HP-ONS+HMB on muscle-related clinical outcomes both in community and peri-hospitalization
patients. Overall, current evidence suggests that therapeutic nutrition such as
HP-ONS+HMB seems to be a promising tool to mitigate the decline in muscle mass
and preserve muscle function, especially during hospital rehabilitation and
recovery" - See
HMB at Amazon.com
.
-
Resveratrol Improves
Muscle Atrophy By Modulating Mitochondrial Quality Control In STZ-Induced
Diabetic Mice - Mol Nutr Food Res. 2018 Mar 26:e1700941 -
"The results
showed that RSV supplementation improved muscle atrophy and muscle function,
attenuated the increase in ubiquitin and muscle RING-finger protein-1 (MuRF-1),
and simultaneously attenuated LC3-II and cleaved caspase-3 in the skeletal
muscle of diabetic mice. Moreover, RSV treatment of diabetic mice resulted in an
increase in mitochondrial biogenesis and inhibition of the activation of
mitophagy in skeletal muscle. RSV also protected skeletal muscle against excess
mitochondrial fusion and fission in the diabetic mice" - See
resveratrol products at Amazon.com
.
-
Protein
leucine content is a determinant of shorter- and longer-term muscle protein
synthetic responses at rest and following resistance exercise in healthy older
women: a randomized, controlled trial - Am J Clin Nutr. 2018 Feb
1;107(2):217-226 - "Older women may not be consuming enough protein to maintain
muscle mass. Augmentation of protein intake with leucine may enhance the muscle
protein synthetic response in older women to aid in maintaining muscle mass ...
healthy older women (aged 65-75 y, n = 11/group) consumed a fixed,
weight-maintaining diet with protein at 1.0 g · kg-1 · d-1 and were randomly
assigned to twice-daily consumption of either 15 g milk protein beverage
containing 4.2 g leucine (LEU) or 15 g mixed protein (milk and soy) beverage
containing 1.3 g leucine (CON) ... Acute myoPS increased in response to feeding
in the rested (CON: 13% ± 4%; LEU: 53% ± 5%) and exercised (CON: 30% ± 4%; LEU:
87% ± 7%) leg in both groups, but the increase was greater in LEU (P < 0.001).
Integrated myoPS increased during the supplementation period in both legs
(rested: 9% ±1%; exercised: 17% ± 2%; P < 0.001) in LEU, but in the exercised
leg only (7% ± 2%; P < 0.001) in CON" - See
leucine products at Amazon.com
.
-
A
lifetime of regular exercise slows down aging, study finds - Science Daily,
3/8/18 - "The study showed that loss of muscle mass and
strength did not occur in those who exercise regularly. The cyclists also did
not increase their body fat or cholesterol levels with age and the men's
testosterone levels also remained high, suggesting that they may have avoided
most of the male menopause ... More surprisingly, the study also revealed that
the benefits of exercise extend beyond muscle as the cyclists also had an immune
system that did not seem to have aged either ... An organ called the thymus,
which makes immune cells called T cells, starts to shrink from the age of 20 and
makes less T cells. In this study, however, the cyclists' thymuses were making
as many T cells as those of a young person."
-
Intake of a
Protein-Enriched Milk and Effects on Muscle Mass and Strength. A 12-Week
Randomized Placebo Controlled Trial among Community-Dwelling Older Adults -
J Nutr Health Aging. 2017;21(10):1160-1169 - "Increased protein intake (2 x 20
g/d) did not significantly improve muscle mass, muscle strength or functional
performance in healthy older weight stable adults. Whether intake of > 20 g
protein to each meal is necessary for preservation of muscle mass and strength
in older adults should be further investigated in a larger study. This
underscores the need for well-designed studies that can differentiate between
the effect of protein intake and increased energy"
-
Soluble Milk Proteins
Improve Muscle Mass Recovery after Immobilization-Induced Muscle Atrophy in Old
Rats but Do not Improve Muscle Functional Property Restoration - J Nutr
Health Aging. 2017;21(10):1133-1141 - "Whey proteins and soluble milk proteins
improve muscle mass recovery after immobilization-induced muscle atrophy in old
rats but do not allow muscle functional property restoration"
-
Effects of Aerobic and
Resistance Training Combined with Fortified Milk on Muscle Mass, Muscle
Strength, and Physical Performance in Older Adults: A Randomized Controlled
Trial - J Nutr Health Aging. 2017;21(10):1349-1357 - "Fortified milk and
resistance training (RT) increase muscle mass, muscle strength, and physical
performance in older adults, but it remains unclear whether RT combined with
aerobic training (AT) would have stronger effects on these outcomes. The purpose
of this study was to examine the effects of aerobic and resistance training
(ART) combined with fortified milk consumption on muscle mass, muscle strength,
and physical performance in older adults ... These results suggest that AT
before RT combined with fortified milk consumption has similar effects on
skeletal muscle mass and strength compared with RT alone, but it may be a more
useful strategy to improve physical performance in older adults. Although the
mechanism of our intervention is uncertain, our program would be an effective
prevention for sarcopenia in older adults"
-
Dietary Magnesium May Be
Protective for Aging of Bone and Skeletal Muscle in Middle and Younger Older Age
Men and Women: Cross-Sectional Findings from the UK Biobank Cohort -
Nutrients. 2017 Oct 30;9(11) - "Our study suggests that
dietary magnesium may play a role in musculoskeletal health and has relevance
for population prevention strategies for sarcopenia, osteoporosis, and
fractures" - [Nutra
USA] - See
Magtein at Amazon.com
.
-
Low bone mineral density
in middle-aged women: a red flag for sarcopenia - Menopause. 2017 Nov 6 -
"A
BMD T-score below -1.5 suggests low muscle mass in middle-aged women, which is a
central element in the diagnosis of sarcopenia. Early diagnosis provides the
opportunity to introduce preventive and therapeutic options"
-
Supplementing Breakfast
with a Vitamin D and Leucine-Enriched Whey Protein Medical Nutrition Drink
Enhances Postprandial Muscle Protein Synthesis and Muscle Mass in Healthy Older
Men - J Nutr. 2017 Aug 23 - "Supplementing breakfast
with a vitamin D and leucine-enriched whey protein medical nutrition drink
stimulated postprandial muscle protein synthesis and increased muscle mass after
6 wk of intervention in healthy older adults and may therefore be a way to
support muscle preservation in older people" - See
leucine products at Amazon.com
.
-
High-Protein Foods and
Physical Activity Protect Against Age-Related Muscle Loss and Functional Decline
- J Gerontol A Biol Sci Med Sci. 2017 May 25 - "Higher
intakes of protein-source foods (red meat, poultry, fish, dairy, and soy, nuts,
seeds and legumes) were associated with higher %SMM over 9 years, particularly
among women. Men and women with higher intakes of foods from animal sources had
a higher % SMM regardless of activity; beneficial effects of plant-based protein
foods were only evident in physically active adults. Active subjects with higher
intakes of animal or plant protein-source foods had 35% lowest risks of
functional decline. Among less active individuals, only those consuming more
animal protein-source foods had reduced risks of functional decline (HR: 0.7l"
- See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
.
-
Recommended daily protein intake too low for the elderly - Science Daily,
5/23/17 - "The RDA you will find on the nutrition labels
on your food, however, were set in 1968, and the ones used by researchers and
professionals were set in 2003. A recent review published in Frontiers in
Nutrition points out that both these values do not do justice to the protein
needs of the elderly and critically ill ... A big disservice is being done. The
prescribed 0.8 g/kg/day just isn't enough protein for the elderly and people
with a clinical condition .... he points out that the quality of proteins should
be considered when setting the RDA guidelines and recommending protein
supplements. He argues that there should be a stronger focus on leucine; an
indispensable amino acid and building block for proteins. The elderly have a
higher need for leucine to build muscle proteins, and milk-based proteins (e.g.
milk and whey) are a good source for this" - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
.
-
L-leucine dietary
supplementation modulates muscle protein degradation and increases
pro-inflammatory cytokines in tumour-bearing rats - Cytokine. 2017 May
8;96:253-260 - "the leucine-supplemented tumour-bearing
groups showed improvements in muscle mass and protein content, and in this
specific situation, the leucine-rich diet led to an increase on the day in
cytokine profile and proteasome subunits mainly on the 14th day, which
subsequently had a modulating effect on tumour growth on the 21st day. These
results indicate that the presence of leucine in the diet may modulate important
aspects of the proteasomal pathway in cancer cachexia and may prevent muscle
wasting due to the decrease in the cachexia index" - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
at Amazon.com.

-
Resveratrol preserves neuromuscular synapses, muscle fibers in aging mice -
Science Daily, 3/7/17 - "resveratrol, a compound in the
skin of red grapes and red wine, and metformin, a drug often prescribed to fight
type 2 diabetes, have many of the neuroprotective benefits of a low-calorie diet
and exercise ... resveratrol preserves muscle fibers as we age and helps protect
connections between neurons called synapses from the negative effects of aging
... the diabetes drug metformin slowed the rate of muscle fiber aging, but it
did not significantly affect aging of neuromuscular junctions. However, the drug
may possibly protect synapses in different dosage amounts ... Metformin is an
FDA-approved drug to treat diabetes, but our study hints it may also serve the
purpose of slowing the motor dysfunction that occurs with aging ... In wine,
resveratrol is in such small amounts you could not drink enough of it in your
life to have the benefits we found in mice given resveratrol" - See Reserveage Nutrition - Resveratrol with Pterostilbene 500mg, Cellular Age-Defying Formula, 60 veg capsules
at Amazon.com
and
metformin at The Antiaging Store.
-
Vitamin D and muscle
trophicity - Curr Opin Clin Nutr Metab Care. 2017 Mar 2 -
"Vitamin D deficiencies are associated with reduced
muscle mass and strength, and its supplementation seems effective to improve
these parameters in vitamin D-deficient study participants. Latest
investigations have also evidenced that vitamin D is essential in muscle
development and repair. In particular, it modulates skeletal muscle cell
proliferation and differentiation ... Recently, it has been demonstrated that
vitamin D influences skeletal muscle cell metabolism as it seems to regulate
protein synthesis and mitochondrial function" - See
vitamin D at Amazon.com
.
I find that it takes about 8,000 IU average per day to keep my vitamin D around
60 ng/mL but I'm old. I take 10,000 IU per day because some days I forget
to take it.
-
25-hydroxyvitamin D3 and
1,25-dihydroxyvitamin D3 exert distinct effects on human skeletal muscle
function and gene expression - PLoS One. 2017 Feb 15;12(2):e0170665 -
"Age-associated decline in muscle function represents a
significant public health burden. Vitamin D-deficiency is also prevalent in
aging subjects, and has been linked to loss of muscle mass and strength (sarcopenia),
but the precise role of specific vitamin D metabolites in determining muscle
phenotype and function is still unclear ... These data show that although 25OHD3
has potent actions on muscle gene expression, the circulating concentrations of
this metabolite are more closely linked to body fat mass, suggesting that 25OHD3
can influence muscle function via indirect effects on adipose tissue. By
contrast, serum 1α,25(OH)2D3 has limited effects on muscle gene expression, but
is associated with increased muscle strength and lean mass in women" - [Nutra
USA] - See
vitamin D at Amazon.com
.
-
Efficacy of a novel
formulation of L-Carnitine, creatine, and leucine on lean body mass and
functional muscle strength in healthy older adults: a randomized, double-blind
placebo-controlled study - Nutr Metab (Lond). 2017 Jan 18;14:7 -
"Forty-two healthy older adults aged 55-70 years were
randomized to receive either a novel L-Carnitine (1500 mg), L-leucine (2000 mg),
creatine (3000 mg), Vitamin D3 (10 μg) (L-Carnitine-combination) product
(n = 14), L-Carnitine (1500 mg) (n = 14), or a placebo (n = 14) for eight weeks
... Participants supplemented with the L-Carnitine-combination showed a 1.0 kg
increase in total lean muscle mass (P = 0.013), leg lean muscle mass (0.35 kg,
P = 0.005), and a 1.0 kg increase in lower leg strength (P = 0.029) at week 8.
In addition, these increases were significant when compared to the placebo group
(P = 0.034, P = 0.026, and P = 0.002, respectively). Total mTOR protein
expression was increased in participants in the L-Carnitine-combination group at
the end of the study compared to the baseline (P = 0.017). This increase was
also significant when compared to the placebo (P = 0.039), suggesting that the
increase in muscle mass and strength was due to new protein synthesis and mTOR
pathway activation" - [Nutra
USA] - See
L-carnitine at Amazon.com
.
-
Leucine supplementation
enhances integrative myofibrillar protein synthesis in free-living older men
consuming lower- and higher-protein diets: a parallel-group crossover study
- Am J Clin Nutr. 2016 Dec;104(6):1594-1606 - "We
examined the impact of leucine co-ingestion with mixed macronutrient meals on
integrated 3-d rates of myofibrillar protein synthesis (MyoPS) in free-living
older men who consumed higher protein (HP) (1.2 g · kg-1 · d-1) or LP (0.8 g ·
kg-1 · d-1) in rested and resistance exercise (REX) conditions ... Leu
co-ingestion with daily meals enhances integrated MyoPS in free-living older men
in rested and REX conditions and is equally effective in older men who consume
daily protein intakes greater than or equal to the RDA" - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
.
-
Can You Regain Muscle Mass After Age 60? - NYT, 12/2/16 -
"But in practical terms, who cares? Older muscles will
become larger and stronger if you work them, Dr. Bamman says ... The key, he
continues, is regular and progressive weight training. If you don’t belong to a
gym, consider joining one, and then plan on tiring yourself. In order to
initiate the biochemical processes that lead to larger, stronger fibers, Dr.
Bamman says, you should push your muscles until they are exhausted"
-
The impact of protein
quality on the promotion of resistance exercise-induced changes in muscle mass
- Nutr Metab (Lond). 2016 Sep 29;13:64 - "Protein
ingestion and the resultant hyperaminoacidemia provides the building blocks
(indispensable amino acids - IAA) for, and also triggers an increase in, muscle
protein synthesis (MPS), suppression of muscle protein breakdown (MPB), and net
positive protein balance (i.e., MPS > MPB). The key amino acid triggering the
rise in MPS is leucine, which stimulates the mechanistic target of rapamycin
complex-1, a key signalling protein, and triggers a rise in MPS. As such,
ingested proteins with a high leucine content would be advantageous in
triggering a rise in MPS. Thus, protein quality (reflected in IAA content and
protein digestibility) has an impact on changes in MPS and could ultimately
affect skeletal muscle mass. Protein quality has been measured by the protein
digestibility-corrected amino acid score (PDCAAS); however, the digestible
indispensable amino acid score (DIAAS) has been recommended as a better method
for protein quality scoring. Under DIAAS there is the recognition that amino
acids are individual nutrients and that protein quality is contingent on IAA
content and ileal (as opposed to fecal) digestibility. Differences in protein
quality may have important ramifications for exercise-induced changes in muscle
mass gains made with resistance exercise as well as muscle remodelling" -
[Nutra
USA] - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
.
-
Preservation of muscular mass and strength in aged subjects with Pycnogenol®
supplementation - Minerva Ortopedica E Traumatologica, Oct 16 -
"Supplementation with Pycnogenol® improved muscular
strength and the general fitness level (also decreasing oxidative stress) in
otherwise healthy, older subjects with symptoms of fatigue and signs of muscle
mass loss" - [Nutra
USA] - See
Pycnogenol at Amazon.com
and
grape seed extract at Amazon.com
(some claim grape seed extract is basically the same thing without the patent
mark-up).
-
Resveratrol primes the
effects of physical activity in old mice - Br J Nutr. 2016 Aug 4:1-10 -
"Decrease in muscle mass and performance with ageing is
one of the main factors of frailty in the elderly. Maintenance of muscle
performance by involving in physical activities is essential to increase
independence and quality of life among elderly ... RSV improves muscle
performance in mature and old animals but not in young animals. Without showing
significant effect by itself, RSV primed the effect of exercise by increasing
endurance, coordination and strength in old animals. This effect was accompanied
by a higher protection against oxidative damage and an increase in mitochondrial
mass. RSV increased catalase and superoxide dismutase protein levels in muscle
and primed exercise to reverse the decrease in their activities during ageing.
Furthermore, RSV increased the level of mitochondrial mass markers such as
cytochrome C, mitochondrial transcription factor A and nuclear respiratory
factor-1 in muscle in exercised animals" - See Reserveage Nutrition - Resveratrol with Pterostilbene 500mg, Cellular Age-Defying Formula, 60 veg capsules
at Amazon.com
.
-
The Association between
Total Protein and Vegetable Protein Intake and Low Muscle Mass among the
Community-Dwelling Elderly Population in Northern Taiwan - Nutrients. 2016
Jun 17;8(6) - "Sarcopenia, highly linked with fall,
frailty, and disease burden, is an emerging problem in aging society. Higher
protein intake has been suggested to maintain nitrogen balance ... Participants
with diets in the lowest quartile of total protein density (<13.2%) were at a
higher risk for low muscle mass (odds ratio (OR) 3.03, 95% confidence interval
(CI) 1.37-6.72) than those with diets in the highest quartile (≥17.2%).
Similarly, participants with diets in the lowest quartile of vegetable protein
density (<5.8%) were at a higher risk for low muscle mass (OR 2.34, 95% CI
1.14-4.83) than those with diets in the highest quartile (≥9.4%). Furthermore,
the estimated skeletal muscle mass index increased significantly across the
quartiles of total protein density (p = 0.023) and vegetable protein density (p
= 0.025). Increasing daily intakes of total protein and vegetable protein
densities appears to confer protection against pre-sarcopenia status"
-
Protein Intake and
Muscle Health in Old Age: From Biological Plausibility to Clinical Evidence
- Nutrients. 2016 May 14;8(5) - "Older persons, in
particular, are at high risk of insufficient protein ingestion. Furthermore,
the current recommended dietary allowance for protein (0.8 g/kg/day) might
be inadequate for maintaining muscle health in older adults, probably as a
consequence of "anabolic resistance" in aged muscle. Older individuals
therefore need to ingest a greater quantity of protein to maintain muscle
function. The quality of protein ingested is also essential to promoting
muscle health. Given the role of leucine as the master dietary regulator of
muscle protein turnover, the ingestion of protein sources enriched with this
essential amino acid, or its metabolite β-hydroxy β-methylbutyrate, is
thought to offer the greatest benefit in terms of preservation of muscle
mass and function in old age" - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
.
-
Medium-Chain
Triglycerides in Combination with Leucine and Vitamin D Increase Muscle Strength
and Function in Frail Elderly Adults in a Randomized Controlled Trial - J
Nutr. 2016 Apr 13 - "Sarcopenia, the loss of
skeletal muscle mass, strength, and function, is common in elderly individuals
but difficult to treat
.. The first group received a daily L-leucine (1.2 g) and
cholecalciferol (20 μg)-enriched supplement with 6 g medium-chain triglycerides
(TGs) (MCTs) (LD + MCT); the second group received the same leucine and
cholecalciferol-enriched supplement with 6 g long-chain TGs (LD + LCT); and the
third group did not receive any supplements (control). The supplement and oils
were taken at dinner, and changes in muscle mass, strength, and function were
monitored ... After 3 mo, participants in the LD + MCT group had a 13.1%
increase in right-hand grip strength (1.2 ± 1.0 kg,P< 0.01), a 12.5% increase in
walking speed (0.078 ± 0.080 m/s,P< 0.05), a 68.2% increase in a 10-s leg
open-and-close test performance (2.31 ± 1.68n/10 s,P< 0.001), and a 28.2%
increase in peak expiratory flow (53 ± 59 L/min,P< 0.01). No significant
improvements in muscle mass, strength, or function were observed in the LD + LCT
or control groups" - See
BulkSupplements Pure L-Leucine Powder (1 Kilogram)
.
- Note: If
5,000IU vit D = 125mcg = 0.125mg, then 20 mcg of cholecalciferol
(vitamin D3) is 800 IU by my math. - See
vitamin D at Amazon.com
.
-
Medium-chain triglycerides - encyclopedia.com - "Medium-chain
triglycerides are found naturally in milk fat, palm oil, and coconut oil" -
See medium-chain
triglycerides at Amazon.com.
-
Per meal
dose and frequency of protein consumption is associated with lean mass and
muscle performance - Clin Nutr. 2016 Apr 7 - "We
found that more frequent consumption of meals containing between 30 and 45 g
protein/meal produced the greatest association with leg lean mass and strength.
Thus, the consumption of 1-2 daily meals with protein content from 30 to 45 g
may be an important strategy for increasing and/or maintaining lean body mass
and muscle strength with aging"
-
Lactobacillus
plantarum TWK10 Supplementation Improves Exercise Performance and
Increases Muscle Mass in Mice - Nutrients 2016, 8(4), 205 -
"Lactobacillus plantarum (L. plantarum) is a well-known
probiotic among the ingested-microorganism probiotic ... few studies have
examined the effects of L. plantarum TWK10 (LP10) supplementation on exercise
performance, physical fatigue, and gut microbial profile ... LP10 significantly
decreased final body weight and increased relative muscle weight (%). LP10
supplementation dose-dependently increased grip strength (p < 0.0001) and
endurance swimming time (p < 0.001) and decreased levels of serum lactate (p <
0.0001), ammonia (p < 0.0001), creatine kinase (p = 0.0118), and glucose (p =
0.0151) after acute exercise challenge. The number of type I fibers (slow
muscle) in gastrocnemius muscle significantly increased with LP10 treatment. In
addition, serum levels of albumin, blood urea nitrogen, creatinine, and
triacylglycerol significantly decreased with LP10 treatment. Long-term
supplementation with LP10 may increase muscle mass, enhance energy harvesting,
and have health-promotion, performance-improvement, and anti-fatigue effects"
- [Nutra
USA] -Note: Lactobacillus plantarum is the top probiotic in the
Garden of Life Primal Defense Ultra that I
take.
-
β-Alanine Supplementation Improved Workload Capacity and Cognitive Function of
Middle Age Individuals - FASEB Journal, Mar 2016 -
"Sarcopenia, the age induced wasting of skeletal muscle, has been seen to be
tightly associated with significantly decreased systemic carnosine stores. β-alanine
supplementation has previously been shown to increase systemic carnosine
concentrations in young adults. Increasing systemic carnosine may result in
enhanced antioxidant and pH buffering capabilities within its main storage sites
of skeletal muscle and brain tissue. This enhancement may result in improved
submaximal endurance exercise capacity and in the prevention of exercise
associated cognitive decline ... Before supplementation, average
time-to-exhaustion (TTE) for the β-alanine group and Placebo group was 17.3±10.2
and 22.9±10.2 minutes, respectively. After supplementation, all subjects
increased their TTE; with β-alanine supplemented subjects cycling significantly
longer than those on Placebo (7.9±1.4 vs 0.9±2.5 minutes, respectively, P<0.01).
Placebo subjects were 8.9±2.0 seconds slower in completing the Stroop Test at T4
compared to T3 (P=0.04), while the β-alanine group (1.9±2.0 seconds, P=0.8) was
not slower at this time point" - [Nutra
USA] - See beta-alanine at Amazon.com.
-
Leucine
partially protects muscle mass and function during bed rest in middle-aged
adults - Am J Clin Nutr. 2015 Dec 30 - "muscle
protein synthesis (MPS) ... leucine supplementation (LEU group: 0.06 g ∙ kg-1 ∙
meal-1) or an alanine control (CON group) during 14 d of bed rest ... Leucine
protected knee extensor peak torque (CON compared with LEU group: -15% ± 2% and
-7% ± 3%; group × time interaction, P < 0.05) and endurance (CON compared with
LEU: -14% ± 3% and -2% ± 4%; group × time interaction, P < 0.05), prevented an
increase in body fat percentage (group × time interaction, P < 0.05), and
reduced whole-body lean mass loss after 7 d (CON compared with LEU: -1.5 ± 0.3
and -0.8 ± 0.3 kg; group × time interaction, P < 0.05) but not 14 d (CON
compared with LEU: -1.5 ± 0.3 and -1.0 ± 0.3 kg) of bed rest. Leucine also
maintained muscle quality (peak torque/kg leg lean mass) after 14 d of bed-rest
inactivity (CON compared with LEU: -9% ± 2% and +1% ± 3%; group × time
interaction, P < 0.05)" - See
leucine products at Amazon.com
.
-
Protein
Supplementation at Breakfast and Lunch for 24 Weeks beyond Habitual Intakes
Increases Whole-Body Lean Tissue Mass in Healthy Older Adults - J Nutr. 2015
Nov 18 - "lean tissue mass (LTM) ... 60 healthy older
men and women (aged 61 ± 5 y) with a body mass index (in kg/m2) of 25.8 ± 3.6
consumed either 0.165 g/kg body mass of a milk-based protein matrix (PRO) or an
isoenergetic, nonnitrogenous maltodextrin control (CON) at breakfast and midday
meals, the lower protein-containing meals of the day, for 24 wk ... LTM
increased by 0.45 (95% CI: 0.06, 0.83) kg in the PRO group compared with a
decrease of 0.16 (95% CI: -0.49, 0.17) kg in the CON group (P = 0.006).
Appendicular LTM accounted for the majority of the difference in LTM, increasing
by 0.27 (95% CI: 0.05, 0.48) kg in the PRO group compared with no change in the
CON group"
-
Dietary
Protein Intake Is Protective Against Loss of Grip Strength Among Older Adults in
the Framingham Offspring Cohort - J Gerontol A Biol Sci Med Sci. 2015 Nov 2
- "Greater protein intake, regardless of source, was
associated with less decrease in grip strength (all p for trend ≤.05):
participants in the lowest quartiles lost 0.17% to 0.27% per year while those in
the highest quartiles gained 0.52% to 0.60% per year. In analyses stratified by
age, participants aged 60 years or older (n = 646) had similar linear trends on
loss of grip strength for total and animal (all p for trend <.03) but not plant
protein, while the trends in participants younger than 60 years (n = 896) were
not statistically significant"
-
Does Vitamin-D Intake
During Resistance Training Improve the Skeletal Muscle Hypertrophic and Strength
Response in Young and Elderly Men? - Medscape, 10/22/15 -
"No additive effect of vitamin-D intake during 12 weeks
of resistance training could be detected on either whole muscle hypertrophy or
muscle strength, but improved muscle quality in elderly and fiber type
morphology in young were observed, indicating an effect of vitamin-D on skeletal
muscle remodeling" - See
vitamin D at Amazon.com
.
-
Dietary
Magnesium Is Positively Associated with Skeletal Muscle Power and Indices of
Muscle Mass and May Attenuate the Association Between Circulating C-Reactive
Protein and Muscle Mass in Women - J Bone Miner Res. 2015 Aug 19 -
"Age-related loss of skeletal muscle mass and strength
are risk factors for sarcopenia, osteoporosis, falls, fractures, frailty and
mortality. Dietary magnesium (Mg) could play a role in prevention of age-related
loss of skeletal muscle mass, power and strength directly through physiological
mechanisms or indirectly through an impact on chronic low-grade inflammation,
itself a risk factor for loss of skeletal muscle mass and strength ... Our
results suggest that dietary magnesium may aid conservation of age-related loss
of skeletal muscle mass and power in women of all ages" - See
Jarrow Formulas, MagMind at Amazon.com
.
-
Key to
maintaining muscle strength while we age - Science Daily, 6/2/15 -
"Previous research by Steinberg's team has shown that
this "metabolic switch" is turned on with exercise as well as commonly-used
medications including metformin and salicylate (the active ingredient in
Aspirin) ... We know we can turn on the AMPK pathway with intense exercise and
commonly-used Type 2 diabetes medications" - See
metformin at The Antiaging Store.
-
Fish oil-derived n-3 PUFA
therapy increases muscle mass and function in healthy older adults - Am J
Clin Nutr. 2015 May 20 - "Compared with the control
group, 6 mo of n-3 PUFA therapy increased thigh muscle volume (3.6%; 95% CI:
0.2%, 7.0%), handgrip strength (2.3 kg; 95% CI: 0.8, 3.7 kg), 1-RM muscle
strength (4.0%; 95% CI: 0.8%, 7.3%) (all P < 0.05), and tended to increase
average isokinetic power (5.6%; 95% CI: -0.6%, 11.7%; P = 0.075) ... Fish
oil-derived n-3 PUFA therapy slows the normal decline in muscle mass and
function in older adults and should be considered a therapeutic approach for
preventing sarcopenia and maintaining physical independence in older adults"
- [Nutra
USA] - See
fish oil supplements at Amazon.com
.
-
Impact of
Leucine Supplementation on Exercise Training Induced Anti-Cardiac Remodeling
Effect in Heart Failure Mice - Nutrients. 2015 May 15 -
"Leucine supplementation potentiates the effects of
aerobic exercise training (AET) on skeletal muscle ... Leucine supplementation
potentiated AET effects on exercise tolerance, which might be related to its
recognized impact on skeletal muscle" - See
leucine products at Amazon.com
.
-
Protein and
healthy aging - Am J Clin Nutr. 2015 Apr 29 - "The
potential benefits of young and middle-aged adults adopting a diet pattern
whereby adequate protein is consumed at each meal as a countermeasure to
sarcopenia are presented and discussed. For example, meeting a protein threshold
(~25-30 g/meal) represents a promising, yet still largely unexplored dietary
strategy to help maintain muscle mass and function. For many older adults,
breakfast is a carbohydrate-dominated lower-protein meal and represents an
opportunity to improve and more evenly distribute daily protein intake. Although
both animal and plant-based proteins can provide the required essential amino
acids for health, animal proteins generally have a higher proportion of the
amino acid leucine. Leucine plays a key role in stimulating translation
initiation and muscle protein anabolism and is the focus of ongoing research.
Protein requirements should be assessed in the light of habitual physical
activity. An evenly distributed protein diet provides a framework that allows
older adults to benefit from the synergistic anabolic effect of protein and
physical activity" - Note: I put a scoop of leucine into an empty
jelly jar with about a third cup of water and shake it then swill it every
morning just before breakfast. It's probably the worst thing you'll ever
taste but I'm convinced it works for preserving muscles See
Leucine products at Amazon.com
.
-
Association
Between Healthy Diet and Exercise and Greater Muscle Mass in Older Adults J
Am Geriatr Soc. 2015 Apr 27 - "vegetable consumption
(odds ratio (OR) = 0.52, 95% confidence interval (CI) = 0.30-0.89) and aerobic
exercise (OR = 0.62, 95% CI = 0.39-1.00) were inversely associated with low
muscle mass. Also, the odds of low muscle mass was lower in women with three or
more healthy lifestyle factors versus none (OR = 0.45, 95% CI = 0.23-0.87). In
men, there were no associations between food group consumption and exercise and
low muscle mass"
-
Caloric
restriction: A fountain of youth for aging muscles? - Science Daily, 4/22/15
- "while 14 weeks of calorie restriction did not
significantly affect the middle-aged rats, it reduced muscle mass in the young
rats. Calorie restriction slowed the glycolytic rate in the muscles and
increased the cells' dependency for OXPHOS versus glycolysis in older rats,
which was linked to improvement of normalized muscle mass. The team also found
that "14 weeks of CR reprogrammed cellular metabolism, where the relative
contribution of OXPHOS and glycolysis in muscles of middle-aged rats with CR was
similar to that in muscles of young rats"
-
Effects of
leucine-rich protein supplements on anthropometric parameter and muscle strength
in the elderly: a systematic review and meta-analysis - J Nutr Health Aging.
2015;19(4):437-46 - "It is concluded that leucine supplementation was found to
exert beneficial effects on body weight, body mass index, and lean body mass in
older persons in those subjects already prone to sarcopenia, but not muscle
strength" - Note: Here's what I take. I put a scoop and a half
of leucine in about a half cup of water in a small jelly jar and shake it and
swill it. It's probably the worst think you could taste: Serious Nutrition Solutions Leucine - 500 Grams
at Amazon.com
.
-
Prevalence of and interventions for sarcopenia in ageing adults: a systematic
review. Report of the International Sarcopenia Initiative (EWGSOP and IWGS)
- oxfordjournals.org - 9/21/14 - "EAAs (with 2.5 g of leucine) and HMB seem to
have some effects on muscle mass and muscle function that need to be confirmed
in larger trials" - [Nutra
USA] - See
leucine products at Amazon.com
and Core Nutritionals Hmb Dietary Supplement, 90 Gram .
-
Curcumin
counteracts loss of force and atrophy of hindlimb-unloaded rat soleus by
hampering nNOS untethering from sarcolemma - J Physiol. 2014 Apr 7 -
"curcumin represents an effective and safe tool to
upregulate Grp94 muscle levels and to maintain muscle function during
unweighting" - See
curcumin products at Amazon.com
.
-
Omega-3
fatty acids and protein metabolism: enhancement of anabolic interventions for
sarcopenia - Curr Opin Clin Nutr Metab Care. 2014 Mar;17(2):145-50 -
"The metabolic derangements and other consequences
associated with sarcopenia can be slowed or even prevented by specific
nutritional interventions. New evidence is available about the efficacy of
omega-3 fatty acid dietary supplementation to improve protein metabolism and
counteract anabolic resistance through indirect effects. Studies show that the
anabolic stimuli from substrates (e.g. amino acids or proteins), hormones (e.g.
insulin) and/or physical activity in skeletal muscle can be enhanced by
long-term fish oil administration" - See
fish oil supplements at Amazon.com
.
-
Dietary
Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in
Healthy Adults - J Nutr. 2014 Jan 29 - "The
consumption of a moderate amount of protein at each meal stimulated 24-h muscle
protein synthesis more effectively than skewing protein intake toward the
evening meal"
-
Leucine supplementation of
a low-protein mixed macronutrient beverage enhances myofibrillar protein
synthesis in young men: a double-blind, randomized trial - Am J Clin Nutr.
2013 Nov 27 "40 men (21 ± 1 y) completed unilateral
knee-extensor resistance exercise before the ingestion of 25 g whey protein
(W25) (3.0 g leucine), 6.25 g whey protein (W6) (0.75g leucine), 6.25 g whey
protein supplemented with leucine to 3.0 g total leucine (W6+Low-Leu), 6.25 g
whey protein supplemented with leucine to 5.0 g total leucine (W6+High-Leu), or
6.25 g whey protein supplemented with leucine, isoleucine, and valine to 5.0 g
total leucine ... A low-protein (6.25 g) mixed macronutrient beverage can be as
effective as a high-protein dose (25 g) at stimulating increased MPS rates when
supplemented with a high (5.0 g total leucine) amount of leucine. These results
have important implications for formulations of protein beverages designed to
enhance muscle anabolism" - See
leucine products at Amazon.com

-
Low muscle
mass in older men: the role of lifestyle, diet and cardiovascular risk factors
- J Nutr Health Aging. 2014;18(1):26-33 - "Setting:
British Regional Heart Study. Participants: 4252 men aged 60-79 years ...
Participants attended a physical examination in 1998-2000, and completed a
general questionnaire and a food frequency questionnaire. Low muscle mass was
assessed by two measures: midarm muscle circumference (MAMC) and fat-free mass
index (FFMI) ... Physical inactivity, insulin resistance, C-reactive protein,
von Willebrand factor and fibrinogen were associated with significantly
increased odds of low MAMC and FFMI after adjustment for body mass index,
lifestyle characteristics and morbidity. Those with higher percent energy intake
from carbohydrates showed decreased odds of low MAMC (OR: 0.73, 95% CI:
0.55-0.96) and FFMI (OR: 0.76, 95% CI: 0.58-0.99)" - Note: See my
macaroni and cheese recipe on my grains page.
-
Methylcobalamin promotes proliferation and migration and inhibits apoptosis of
C2C12 cells via the Erk1/2 signaling pathway - Biochem Biophys Res Commun.
2013 Dec 13 - "Methylcobalamin (MeCbl) is a
vitamin B12
analog that has some positive effects on peripheral nervous disorders ... Our
results suggest that MeCbl has beneficial effects on the muscle in vitro. MeCbl
administration may provide a novel therapeutic approach for muscle injury or
degenerating muscle after denervation" - See
vitamin B12 at Amazon.com
.
-
Dietary
protein and muscle in older persons - Curr Opin Clin Nutr Metab Care. 2014
Jan;17(1):5-11 - "Results from muscle protein anabolism,
appetite regulation and satiety research support the contention that meeting a
protein threshold (approximately 30g/meal) represents a promising strategy for
middle-aged and older adults concerned with maintaining muscle mass while
controlling body fat"
-
Exercise as
a remedy for sarcopenia - Curr Opin Clin Nutr Metab Care. 2014
Jan;17(1):25-31 - "Resistance exercise training is more
effective in increasing muscle mass and strength, whereas endurance exercises
training is superior for maintaining and improving maximum aerobic power. Based
on these evidences, recommendations for adult and frail older people should
include a balanced program of both endurance and strength exercises, performed
on a regular schedule (at least 3 days a week) ... Regular exercise is the only
strategy found to consistently prevent frailty and improve sarcopenia and
physical function in older adults"
-
Urine
melatonin levels are inversely associated with sarcopenia in postmenopausal
women - Menopause. 2013 Jun 10 - "Seventy-eight
Korean postmenopausal women participated ... Our study shows an inverse
association between urine melatonin and sarcopenia, suggesting that
melatonin may have a protective role in the pathophysiology of sarcopenia"
- See
melatonin at Amazon.com
.
-
Marine n-3
Polyunsaturated Fatty Acids - Medscape, 6/11/13 -
"Sarcopenia is the age-related loss of muscle mass
that results in a reduction in skeletal muscle function, quality of life and
an increased risk of falls. Older muscle has an 'anabolic resistance' to
both nutrients and exercise, with the precise underlying mechanism still to
be elucidated. The n-3 polyunsaturated fatty acids found in fish oil can be
incorporated into the membranes of skeletal muscles, where they may have
anti-inflammatory effects. This alteration in muscle membrane fatty acid
composition may have anabolic effects in aging muscle and, thus, be useful
in the treatment of sarcopenia ... The current data presented suggest that
n-3 PUFAs may be of benefit in the treatment of sarcopenia" -
See
Mega Twin EPA at Amazon.com
and
Jarrow Max DHA at Amazon.com .
-
Effect
of β-hydroxy-β-methylbutyrate (HMB) on lean body mass during 10 days of bed
rest in older adults - Clin Nutr. 2013 Mar 4 -
"Loss of muscle mass due to prolonged bed rest decreases functional capacity
and increases hospital morbidity and mortality in older adults ... In
healthy older adults, HMB supplementation preserves muscle mass during 10
days of bed rest" - See
HMB at Amazon.com
.
-
Beef
up: Middle-aged men may need more to maintain muscle mass - Science
Daily, 2/4/13 - "Canada's Food Guide now suggests
that consuming about 3oz (0.80 g/kg/d) of meat per serving is adequate to
provide protein at the recommended level ... However, our work shows that
the quantity of beef needed to maximize the renewal of new muscle proteins
was at least 6oz in middle-aged men. Our findings have clear ramifications
for the current recommendations regarding protein to prevent muscle loss in
aging"
-
The
association between daily calcium intake and sarcopenia in older, non-obese
Korean adults: the fourth Korea national health and nutrition examination
survey (KNHANES IV) 2009 - Endocr J. 2013 Jan 26 -
"The objective of this study was to assess the
relationship between daily calcium intake and sarcopenia. We analyzed data
for older adults (over 60 years) from the fourth Korea National Health and
Nutrition Examination Survey (KNHANES) conducted in 2009 ... assessed using
a nutrition survey that used a 24-hour recall method ... We found that daily
calcium intake was negatively correlated with total body fat percentage and
positively correlated with appendicular skeletal mass (p<0.001).
Participants with sarcopenia appear to have significantly lower daily
calcium intakes than participants without sarcopenia (p<0.001). The
unadjusted prevalence of sarcopenia according to daily calcium intake
tertiles were 6.3%, 4.3%, and 2.7% in tertiles 1, 2, and 3, respectively.
After adjustment for age, sex, BMI, total energy intake, and lifestyle
factors, compared with those in the lowest tertile of daily calcium intake,
participants in the highest tertile had an odds ratio for sarcopenia of
0.295 (95% confidence interval, 0.087-0.768; p for trend = 0.014)"
-
Which nutritional factors help preserve muscle mass, strength and
performance in seniors? - Science Daily, 1/18/13 -
"The authors propose an intake of 1.0-1.2 g/kg of
body weight per day as optimal for skeletal muscle and bone health in
elderly people without severely impaired renal function ... adequate vitamin
D should be ensured through exposure to sunlight and/or supplementation if
required. Vitamin D supplementation in seniors, and especially in
institutionalized elderly, is recommended for optimal musculoskeletal health
... Excess intake of acid-producing nutrients (meat and cereal grains) in
combination with low intake of alkalizing fruits and vegetables may have
negative effects on musculoskeletal health. Modifying the diet to include
more fruits and vegetables is likely to benefit both bones and muscles ...
Emerging evidence also suggests that vitamin B12 and/or folic acid play a
role in improving muscle function and strength" - See
vitamin D at Amazon.com
,
folic acid products at Amazon.com
and
vitamin B12 at Amazon.com .
Other News:
-
The Association Between
Hormone Therapy and Sarcopenia in Postmenopausal Women - Medscape, 5/29/20 -
"The present study showed that the prolonged use of HT
was associated with high muscle mass and a low prevalence of sarcopenia in
postmenopausal women"
-
Sarcopenia Is Related to
Mortality in the Acutely Hospitalized Geriatric Patient - J Nutr Health
Aging. 2019;23(2):128-137 - "Sarcopenia is prevalent in acutely hospitalized
geriatric patients and is associated with significantly higher 2-year mortality"
-
Muscle
mass should be a new vital sign, research shows - AAAS, 10/18/18 -
"Adults go to the doctor roughly three times a year.
During their visit, vitals are taken such as blood pressure, pulse, and weight,
but are these measurements really showing the full picture of a person's overall
health? Extensive research shows health care professionals should be considering
something often overlooked -- muscle mass. ... people with less muscle had more
surgical and post-operative complications, longer hospital stays, lower physical
function, poorer quality of life and overall lower survival"
-
Chronic
inflammation causing loss of muscle mass - Science Daily, 1/11/18 -
"Their findings show that CRP affects muscle cells'
protein synthesis, that is, the generation of new proteins taking place in all
living cells ... Muscles are our main protein depots. We saw that CRP interferes
with the protein synthesis in the muscle cells, hence contributing to the loss
of muscle mass ... A mechanism which explains the connection is of great
significance for both preventive measures and drug development. What is
interesting is that inflammaging is a process quietly at work. If we can tackle
inflammaging in time, are we then able to postpone the development of a number
of chronic diseases" - Note: See my
CRP and
inflammation pages for ways to reduce it.
-
Eating
protein three times a day could make our seniors stronger - Science Daily,
8/30/17 - "We observed that participants of both sexes
who consumed protein in a balanced way during the day had more muscle strength
than those who consumed more during the evening meal and less at breakfast.
However, the distribution of protein throughout the day was not associated with
their mobility ... All body tissues, including the muscles, are composed of
proteins, which consist of amino acids. If the protein intake decreases, the
synthesis is not done correctly and this leads to a loss of muscle mass ... "Our
research is based on scientific evidence demonstrating that older people need to
consume more protein per meal because they need a greater boost of amino acids
for protein synthesis," says Dr. Chevalier, adding that one of the essential
amino acids known for protein renewal is leucine" - See BulkSupplements Pure L-Leucine Powder (1 Kilogram)
.
-
Higher
alcohol consumption leads to greater loss of muscle tissue in postmenopausal
women - Science Daily, 6/7/17 - "Both aging and
menopause are known to affect sarcopenia, which is a loss of muscle mass and
strength, which in turn affects balance, gait, and overall ability to perform
tasks of daily living ... the prevalence of sarcopenia was found to be nearly
four times greater for the high-risk, alcohol-drinking group than the low-risk
group"
-
Sarcopenic obesity,
weight loss, and mortality: the English Longitudinal Study of Ageing - Am J
Clin Nutr. 2017 May 24 - "The risk of all-cause
mortality was significantly greater in participants who experienced weight loss
over 4 y (HR: 2.21; 95% CI: 1.32, 3.71) and/or reduced hand grip strength (HR:
1.53; 95% CI: 10.07, 2.17) than in those with stable weight and grip strength,
with the highest risk in those with both weight loss and reduced strength (HR:
3.77; 95% CI: 2.54, 5.60).Conclusions: Sarcopenic obesity did not confer any
greater risk than sarcopenia alone. Weight loss combined with sarcopenia
presented the greatest risk of mortality"
-
Deli Dilemma: Meat and Cheese Linked to Earlier Death - ABC News, 3/4/14 -
"The study of more than 6,000 American adults found
those between the ages of 50 and 65 with diets high in animal protein were 74
percent more likely to meet an untimely end than those who consumed less animal
protein or got their protein from non-animal sources ... For deaths due to
cancer, the risk was four times higher ... Why did the effect disappear with
older people? As we age, our demand for protein increases. So getting more of it
from a host of sources after 65 is important in extending our longevity ... The
patients whose diets were packed with protein were more than 25 percent less
likely to meet an early death ... What we know for sure is older people have a
problem getting enough protein ... The condition is known as sarcopenia, and is
estimated to affect nearly half of seniors by the time they reach eighty years
of age" - [Fox
video segment on this which gets into the percentages of protein]
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