🔬 What Is Sarcopenia?
Sarcopenia — progressive loss of muscle mass, strength and function due to age. Starts at 30–40 years, accelerates after 60.
Why it matters: muscles mean independence. Without them, it is hard to stand up, climb stairs, carry groceries.
3 stages: presarcopenia (mass loss only) → sarcopenia (mass + strength) → severe form (all indicators poor).
🍗 Protein: The Main Weapon
With age, the body uses protein less efficiently (anabolic resistance). Older adults need MORE!
Recommendations:
- Young adults: 0.8 g/kg per day
- Older adults (>60 years): 1.2–1.5 g/kg
- Older adults who exercise: 1.5–2.0 g/kg
Example: A 70 kg senior needs 84–105 g of protein per day.
Distribution: ~25–35 g per meal (3–4 times).
🏋️ Three-Component Strategy
1. Strength training: 2–3x per week — squats, push-ups, lifts.
2. Enough protein: 1.2–2.0 g/kg per day, especially after training.
3. Vitamin D: deficiency is associated with muscle weakness. Check blood levels.
🛒 Recommended Sports Supplements and Products
Choose from our carefully selected categories of sports products and food supplements:
🔗 Related Tools and Articles
More useful tools and guides on sports, health and active lifestyle topics: