Sarcopenia? 10 Foods that will improve muscle mass for your parents even IF their doctor says it's irreversible!
What is Sarcopenia?
Sarcopenia is the age-related loss of muscle mass, strength, and function. It typically begins around age 30 and accelerates after 50, leading to frailty, mobility issues, and increased risk of falls and fractures. Poor nutrition, sedentary lifestyle, and hormonal changes contribute to its progression.
Key Statistics on Sarcopenia:
Affects 10% of adults over 50, rising to 50% in those over 80 (Journal of Cachexia, Sarcopenia and Muscle).
Leads to a higher risk of disability—people with sarcopenia are 2-5 times more likely to experience mobility limitations.
10 Foods to Combat Sarcopenia and Boost Muscle Mass
To prevent or slow sarcopenia, a protein-rich diet combined with resistance training is essential. Here are 10 muscle-building foods:
- Eggs – High in leucine, a key amino acid for muscle synthesis.
Rich in protein and essential nutrients making them a staple in various cuisines around the world!
One of the most adaptable and economic options for preserving muscle mass in older adults.
It offers nutrients that are especially advantageous for muscles as they age.
The protein found in eggs ranks remarkable high on the biological value scale.
This indicates that your body can effectively utilize it for muscle maintenance.
A single large egg provides approximately 6 grams of complete protein.
It is often overlooked that the yolk provides nearly half of this protein, along with
essential nutrients such as choline, vitamin D and leucine.
Leucine is an amino acid that plays a crucial role in stimulating muscle protein synthesis.
Even in aging muscles that may have developed resistance to growth signals.
Recent findings from the University of Illinois indicate that the intake of eggs
post exercise leads to a 40% enhanced muscle building response
when compared to the consumption of only egg whites with equivalent protein levels.
This holds particular significance for older adults as the nutrient composition
found in the yolk seems to counteract certain age related challenges associated with muscle development.
Recent studies have effectively challenged that the long held belief that cholesterol in eggs poses a
significant risk, particularly for seniors.
Current evidence indicates that consuming up to seven eggs per week is generally safe for most individuals and
may even enhance cholesterol levels.
- Greek Yogurt – Packed with protein and probiotics for gut health.
Greek yogurt is distinct from regular yogurt due to a specialized straining process.
that eliminates excess liquid.
This creates a yogurt that boasts nearly double the protein content.
A single 6oz. serving provides 15 to 20 grams of high quality protein,
which is essential for maintaining muscle health.
It has a high casein protein content, which is digested slowly.
This slow digestion insures a gradual release of amino acids to the muscles
over an extended period of time.
Consuming this before bedtime is especially beneficial,
as it aides in preventing muscle breakdown during the overnight fasting period,
which is considered a time when muscle loss can increase significantly.
Greek yogurt also provides calcium, vitamin D and phosphorus.
This not only helps to maintain bone health, but also ensure optimal muscle function.
An added benefit of Greek yogurt are the probiotics found in it which help to maintain gut health.
Studies indicate that this is vital for nutrient absorption, along with
helping to manage inflammation, both of which are crucial for muscle preservation.
For maximum benefit, choose plain full fat options that do not contain added sugars.
You can add berries, nuts or honey to add flavor and benefits instead of opting for
enhanced flavors that frequently have high sugar content and additives.
- Salmon – Rich in omega-3s, which reduce muscle inflammation.
Fatty fish varieties such as salmon, mackerel and sardines offer a unique blend
of essential nutrients that are crucial for preserving muscle mass in seniors.
The primary benefit is the omega-3 fatty acid content.
Especially their EPA and DHA.
Studies indicate they play a crucial role in significantly reducing inflammation
that contributes to muscle breakdown in individuals.
A 4 ounce serving of salmon provides approximately 20 grams of complete protein.
This protein encompasses all of the essential amino acids necessary for muscle repair and maintenance.
What distinguishes fatty fish is the way these omega-3's improve your muscles sensitivity to protein.
It effectively increases the efficacy of the protein you consume in stimulating muscle growth.
This is important to seniors as their bodies generally become less responsive to the advantages of protein.
Research featured in the American Journal of Clinical Nutrition indicates that older adults,
who included fatty fish in their diet twice a week experienced a notable reduction in muscle loss
over a three year time frame when compared to those who infrequently consumed fish.
The vitamin D content in these fish is particularly significant, especially considering
the common deficiency among seniors deficiency among seniors,
as it plays a crucial role in supporting muscle function and strength.
To achieve optimal health benefits, it is advisable to include fatty fish in your diet at least twice a week,
prioritizing wild-caught options whenever feasible.
For those who may struggle with either the preparation or regular inclusion of fish in their diet,
high quality fish oil supplements can offer certain advantages.
It is important to note however, that whole food sources are generally considered to be more beneficial.
- Chicken Breast – A lean protein source for muscle repair.
- Lean Beef – Provides iron, zinc, and creatine for strength.
- Lentils – Plant-based protein with fiber for sustained energy.
- Quinoa – A complete protein containing all essential amino acids.
- Almonds – Healthy fats and vitamin E to protect muscle cells.
- Cottage Cheese – Slow-digesting casein protein for overnight recovery.
- Whey Protein – A convenient way to increase daily protein intake.
Sarcopenia is a major concern for aging adults, but it can be managed with proper nutrition and exercise. Including these muscle-supporting foods in your diet, along with strength training, can help maintain muscle mass and improve overall health.
BONUS
A 100 gram serving of chickpeas delivers 9 grams of high quality plant protein and helps to repair and rebuild muscle.
They are also rich in magnesium which is a mineral that supports muscle contraction and helps reduce cramps.
They also have lucien, an amino acid which plays a central role in activating the MTOR pathway, which is a key driver for muscle growth and preservation.
Chickpeas also contain fiber.
This helps regulate blood sugar preventing insulin spikes that could harm muscle health.
Chickpeas also contain iron, they support oxygen delivery to muscle cells which improves
endurance and recovery.
To take advantage of these benefits, set a goal to eat at least 150 grams of cooked chickpeas 3 to 4 times a week.
You can blend 200 grams of chickpeas with 300 millileters of vegetable broth
add 1 tsp. turmeric and a dash of black broth for a warm anti inflammatory cream that is both nourishing and delicious!
I hope to come back in at a later time.
For more information see
Seniors, Your Muscles Are Vanishing—Missing This One Food?