Protein For Muscle Maintenance

 
Muscle mass begins to decline after age 30, with an estimated loss of 3 - 8% per decade, depending on the muscle group and individual factors. The decline accelerates after age 60, contributing to increased risk of sarcopenia, frailty, and functional impairment. This process, known as sarcopenia, affects strength, mobility, and overall health. Adequate protein intake in the form of lean meats, fish, eggs, legumes, dairy, and soy supports muscle protein synthesis and repair. A systematic review found that protein supplementation combined with resistance training significantly improves muscle mass and strength in older adults. WHO guidelines recommend regular moderate-to-vigorous physical activity to maintain muscle mass and function.

A study published in Journal of Clinical Investigation and Cell Metabolism showed that a combination of bioactive nutrients (nicotinamide and pyridoxine) help muscles regenerate faster during ageing. Studies also show that probiotics like Bacillus coagulans improve amino acid absorption and muscle health.

Resources:
•    https://www.nestlenutrition-institute.org/news/can-combined-exercise-and-nutritional-intervention-improve-muscle-mass-and-function
•    https://www.who.int/publications/i/item/9789240015128
•    https://www.jci.org/articles/view/163648

Below are more resources on healthy ageing:

•    Janssen, I., Heymsfield, S. B., Wang, Z. M., & Ross, R. (2000). Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr. Journal of Applied Physiology, 89(1), 81–88. https://doi.org/10.1152/jappl.2000.89.1.81
•    Ancel, S.et al. (2024) Nicotinamide and pyridoxine stimulate muscle stem cell expansion and enhance regenerative capacity during aging. J Clin Invest. 134(24):e163648. https://doi.org/10.1172/JCI163648.
•    7. Zhang, Y., Chen, J., Qiu, J., Li, Y., Wang, J., & Zhou, Y. (2020). Effects of Omega-3 Fatty Acid Supplementation on Cognitive Function in Older Adults: A Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(11), 3310.