Protein quality, not just quantity, matters with ageing
After the age of 40, muscle mass and strength decline at an annual rate of 1-2% and 2-5% respectively1-3. By the age of 80, ~30% of muscle mass and ~50% of muscle strength is lost4,5. A marked loss in muscle strength, mass and function is classified as sarcopenia 6.
It is hypothesized that age-associated anabolic resistance, a blunted response to anabolic stimuli such as dietary protein or exercise, is one of the primary reasons we lose muscle mass with age7-10.
A combined approach of exercise (particularly resistance-based) and higher protein intake supports the maintenance of muscle mass and function PLUS optimizing not only the quantity but the quality of the protein matters.
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- Bauer, et al Journal of the American Medical Directors Ass. 2013 Aug 1;14(8):542-59.
- Wolfe, et al Jama 2008 299(24), pp.2891-2893
- Morley, et al Journal of the American Medical Directors Ass. 2010 11(6), pp.391-396