Cheat Sheet—A Summary of “Muscling on on Aging”
Recommendations for Older Adults
- Protein intake: 1.6 g per kg of body weight per day. This is 50% more than the RDA.
- After exercise, eat a protein snack no more than 2 hours later to push amino acid uptake.
- Eat a night time protein snack before sleep.
- Most advantage is to using food (protein) and exercise.
- 👁High amounts of protein without exercise will make you fat.
- In a resistance program, even when there may not be a large increase in muscle mass gain, there will be a functional muscle gain (based on measuring muscle strength).
- Older adults have a more difficult time gaining muscle mass. If you do resistance training but don’t see an increase in muscle mass, check for strength.
- The best results in an exercise program is called concurrent training, where one does resistance training along with aerobic training.
- 30 minutes 3 X per week was the model that was followed in the studies. This seems to be the minimum dose.
- Time under tension ➡️ Best ➡️ controlled muscle movement when weight training to ⬆️ MUSCLE GAIN. 💪🏻
- TUT (Time Under Tension)-slower eccentric phase (lowering part of the move) helps to create tension in muscles for a longer period of time which will or may lead to muscle grown. Using slow movement while focusing on breath, alignment, and movement helps prevent injuries.
- There are drugs that increase muscle mass, but they don’t seem to offer much increase in muscle function or strength.
Study—12 weeks-average age 65-(Aerobic only or Concurrent)
Results after 12 Weeks: Concurrent training gained the most muscle mass.
1 Year Later: 85% of participants were engaged in some aerobic training or class. Only 17-18% were strength training.
Results after 1 Year: Those who stopped the strength training, experienced muscle loss, strength, and cognitive decline. Not so for those who maintained their program. ☹️
(Take home message: aerobic exercise is good, but combining aerobic training with strength training is much better!)
More about Nutrition:
Anabolic Resistance—With age digestion ability ⬇️. There’s extraction of amino acids in the gut which means less amino acids in the bloodstream and less amino acids available to uptake into muscle. ☹️
With inflammation and low muscle/higher fat in the body: Anabolic response is ⬇️. (Simply, there’s less muscle building because there’s less protein synthesis needed to make muscle.)
Resistance training increases amino acid uptake into muscles.
Good nutrition with increased protein forces amino acids into blood stream, spiking leucine.
Omega 3 Fatty Acids⬇️ inflammation and ⬆️ muscle sensitivity to anabolic stimuli.
*Summary provided by Maggie Poppell ↩︎