Muscle Mass Preservation Linked to higher Protein Intake, Experts Advise Targeted Nutrition for Aging Adults
Maintaining muscle mass as we age is substantially influenced by dietary choices, with higher protein consumption showing a direct correlation to reduced muscle loss, according to expert insights. For adults, particularly those over 65, a strategic approach to protein intake is crucial. Recommendations suggest aiming for 20 to 35 grams of high-quality protein per meal to support muscle maintenance. Furthermore,a daily protein intake of 1 to 1.2 grams per two pounds of body weight is advised for individuals over 65.
Amino acids,with a particular emphasis on leucine,play an equally vital role in preserving muscle integrity. Experts recommend a daily intake of approximately 2.5 to 2.8 grams of leucine.
the Role of Vitamin D in muscle Health
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As the body’s natural production of Vitamin D decreases with age, ensuring adequate intake becomes paramount for healthy muscles. Research indicates that Vitamin D deficiency is a specific contributor to muscle loss. individuals are encouraged to consult their doctor to assess their Vitamin D levels and determine if supplementation is necessary.
Key Foods for Supporting Muscle Health
Several food sources stand out for their contribution to maintaining muscle health:
1. Cow’s Milk and Dairy Products
Cow’s milk, including whey protein derived from it, offers a straightforward method to increase protein intake. Studies suggest that a combination of whey, leucine, and Vitamin D can positively impact assessments of muscle mass. For those who cannot consume cow’s milk, fortified soy alternatives can be a beneficial option, providing added calcium, Vitamin A, and Vitamin D, alongside protein.
Serving Suggestion: A 3.5-ounce serving of whole milk provides approximately 3.5 grams of protein.