Due to hormonal changes, since that age, men and women experience changes in body structure. Incorporating new eating habits can delay this process and increase bone strength

After 30 years of age, people lose 3% to 8% of muscle mass every decade, and the rate of decline is more rapid after age 60. In addition, after the age of 50 years the quality and strength of the muscles also decreases.

This may be the reason why at a certain age some people report that physical exercise does not give the same results as in previous years.

The answer can be in food. And more specifically, in protein deficiency

Protein is an important nutrient in building muscle mass. Therefore, without consuming sufficient amounts, it will be much more difficult to develop muscle mass and strength. And as the years go by, people may need more protein than they realize.

What is sarcopenia and why protein is key

He is known by that name progressive loss of skeletal muscle What happened over the years. This is a problem that underlies the limitation of physical function and mobility in adulthood, and hence the importance of preventing it from an early age.

“As we age, muscles are important organs because they help maintain physical function, including the ability to walk, climb stairs, sit and get out of a chair, or lift objects. These things determine the autonomy and independence that we enjoy with age,” explains the specialist in mayo clinic—. In addition, muscle is fundamentally important for metabolism, in the context of type 2 diabetes, because it is the main place for energy storage. glucose and is a major determinant of metabolic rate.

As can be seen, the loss of muscle mass begins after the age of 30. And this can eventually lead to this condition muscle weakness, what are the risk factors brittle and fall. It can occur as early as age 65 and affects most people by age 75, especially those who are more sedentary.

Therefore strength training, Plus optimal protein intake are two keys to healthy muscles and bones. It is known by osteopenia loss of bone mass and bone resistance caused by various hormonal problems, but also by lack of strength training.

“The more muscle you have, the higher your metabolism will be,” he says Kim Pearson nutritionist, in an interview with The Telegraph. “If your muscles drop, so will your metabolic rate.”

However, most people do not eat enough protein. In 2020, a study from the Healthy Lifespan Institute of the University of Sheffield found that less than half of people aged over 65 years studied met the official British Reference Nutrition Intake (RNI) of 0.8 grams of protein per kilogram of their body weight per day.

Quantity and quality matter

Thus, Mary Ní Lochlainn is lead author of a recent study on King’s College London, notes: “There is some evidence linking red meat with higher levels of inflammation, which may have a negative impact on muscle health.” So? He explained, these results were seen in those with the highest protein intake from animal sources.

“Our investigation shows the importance of eating high-quality protein, including plant-based, not just a bigger number,” he stressed.

What and when to eat

That degree in Nutrition Laura Romano (MN 5992) explains that “sarcopenia is the involuntary loss of skeletal muscle mass, which occurs over many years.” “There is evidence showing how muscle mass begins to decline after 30 years of age and accelerates over 50 years,” explains the nutritionist. This decrease in muscle mass often results in reduced strength and stability, but it is also associated with other changes in body composition, such as a progressive increase in fat mass and decreased bone mass.

Nutritionists highlight foods that provide bone and muscle health benefits:

Seasonal fruit and vegetables, oily fish (salmon, tuna, herring, horse mackerel, sardines), lean meats, legumes (beans, chickpeas, lentils, peas), eggs, milk, yogurt, and cheese (or plant-based drinks) and their derivatives as long as they are fortified with calcium), avocado, olive oil, walnuts, almonds and chia and flax seeds.

To stop the loss of muscle mass, Romano suggests that “having a healthy Mediterranean diet These are the ones that have the greatest scientific evidence for contributing to better bone health.” “The Mediterranean diet is based on a high consumption of fruits and vegetables, olive oil, nuts, legumes, fish, and a low consumption of red meat and ultra-processed foods,” he explains, pointing out that “it is very important for increasing muscle mass. and bone health incorporate food into sources protein, calcium, vitamin D, magnesium, Omega 3 and vitamin C”.

The truth is that once people reach 40 years, the body’s ability to convert protein into muscle begins to wane, and it is needed pay more attention to food than when you were younger. “Without enough protein, the body can break down existing muscle tissue to produce enzymes, hormones and immune system proteins,” explains British dietitian Priya Tew.

“Adults older than 50 years they need 1-1.2 grams of good quality protein per pound of body weight daily for optimal health,” says Tew. According to the European Society for Clinical Nutrition and Metabolism (ESPEN), elderly people with “acute or chronic conditions” should aim for 1.2-1.5 grams of protein, with higher intakes of up to 2 grams recommended. serious illness, or are recovering from an injury or surgery.

Protein in all foods

Researchers at the University of Sheffield suggest that around 25-30 grams of protein should be consumed at each three meals a day to optimize muscle tone. Most people fall short of their goals, especially at breakfast.

The protein is so satisfying that the person may not even need a snack. But if you do, it’s best to replace the cookies, chocolate, and chips with nuts and seeds, cooked chicken, a bowl of Greek yogurt, or a small piece of cheese.

In addition, “very important add resistance training along with increasing protein intake,” advises Ní Lochlainn. It can build muscle and reverse age-related slowdown at the same time protein intake stimulates muscle growth.

With information from infobae