Sarcopenia is a condition of muscle loss that frequently occurs among older adults. Muscle loss leads to diminished strength and functionality, significantly impacting quality of life, health outcomes, and lifespan.

Sarcopenia also directly threatens the health and quality of your bones.

Exercise is, of course, central to building and maintaining muscle mass to prevent sarcopenia, but diet also plays a critical role. While protein is important, it's hardly the only nutrient your muscles need.

In this article, we'll review a study about the significance of diet to preventing and overcoming sarcopenia and you'll learn about the nutrients you need to support muscle growth and maintenance.

Sarcopenia And Its Causes

Sarcopenia is an aging-related condition characterized by a progressive loss of muscle mass and strength. With this loss comes an increased risk of adverse health outcomes, including falls, disability, institutionalization, reduced quality of life, and mortality.¹

Due to the relationship between muscle and bone, muscle loss directly leads to bone loss. According to Wolff’s Law, the stress muscles place on bone stimulates bone formation, keeping them healthy and strong. Less muscle results in less stimulation of bone formation, and weaker bones.

As we age, the body's ability to maintain muscle degrades. Studies have suggested that changes to the chemical communication between muscles and other tissues and organs play a significant role in the development and progression of sarcopenia.¹ Those other tissues and organs include fat tissue, the liver, and bones.

Additionally, factors beyond natural aging can contribute to sarcopenia. Depression, social isolation, and environmental factors such as neighborhood safety and access to public transportation have all been associated with increased risk of sarcopenia.

Polypharmacy, the use of multiple concurrent medications, is another major risk for sarcopenia. Polypharmacy is extremely common in older adults and can lead to multiple negative health outcomes.

Malnutrition is one more significant factor in muscle loss. Older adults are at increased risk of malnutrition, which often tracks with a substantial decline in food intake with age. Malnutrition can also manifest as overnutrition, which can cause metabolic problems and obesity. Malnutrition can be effectively addressed through dietary changes that benefit not only muscle health, but also bone health and overall wellness.

Synopsis

Sarcopenia is an aging-related condition characterized by a progressive loss of muscle mass and strength. Sarcopenia also threatens bone health, due to the relationship between muscle and bone, per Wolff’s Law. Factors increasing sarcopenia risk include aging, depression, social isolation, various environmental factors, polypharmacy, and malnutrition.

Protein Is The Baseline

It may not be surprising to learn that adequate protein intake is foundational to a diet that builds and maintains muscle mass. High quality protein isn't the only thing your body needs for healthy muscles, but it is essential.

Current recommendations for daily protein intake in healthy adults range from 0.8 to 0.9 grams of protein per kilogram of body weight.¹

At the Save Institute, we don't recommend trying to count grams of protein. Instead, consume wholesome foods rich in protein throughout the day in pH-balanced meals.

When protein intake is spread throughout the day, as opposed to one protein-heavy meal, more protein is utilized more efficiently for muscle synthesis and maintenance. We also recommend incorporating whey protein shakes — or other alkalizing protein powders– into your diet to provide non-acidifying protein to your muscles.

Synopsis

Current recommendations for daily protein intake in healthy adults range from 0.8 to 0.9 grams of protein per kilogram of body weight. The Save Institute recommends eating whole foods rich in protein throughout the day.

Creatine

Creatine is a compound that is synthesized by the kidney and liver from amino acids including arginine, glycine, and methionine. It can also be absorbed through foods like lean red meat, chicken, and seafood and you can also take a creatine monohydrate supplement.

Daily creatine requirements of about 1–3 grams are supplied evenly by endogenous synthesis and diet. Around 60% of the creatine in your body is stored in muscles where it serves to recharge the energy supply of muscle cells.¹

Synopsis

Creatine is a compound synthesized by the kidney and liver from amino acids and absorbed through foods like lean red meat, chicken, and seafood. It plays a central role in the energy metabolism of muscle cells.

Omega-3 fatty acids

Studies have shown that diets rich in Omega-3 fatty acids support muscle strength, physical function, and lean mass in older adults. Reviews of existing studies consistently show the positive effects of omega-3 supplementation on muscle strength, especially when combined with resistance exercise.¹

Omega-3 fatty acids have long been studied and prized for their anti-inflammatory properties, which likely plays a role in their muscle benefits. By fighting inflammation, omega-3 fatty acids also protect and benefit bones.

Omega-3 fatty acids can be obtained from fatty fish, fish oil supplements, and from nuts and seeds like chia seeds, flaxseed, and walnuts. Other sources include leafy greens, cruciferous vegetables, beans, and mangoes.

Synopsis

Omega-3 fatty acids are shown to support muscle strength, especially when combined with resistance exercise. Their anti-inflammatory properties benefit muscle and bone alike. Omega-3 fatty acids can be absorbed from fatty fish, fish oil supplements, nuts, and seeds.

Probiotics, Nitrate-Rich Foods, And Natural Compounds

One of the clearest ways we can see that diet and muscle health are connected is in the relationship between gut microbiome and muscle. Studies with mice have found that depleting their gut microbiome resulted in reduced muscle mass.¹

Gut microbiota can modulate the intestinal digestion of dietary amino acids, impacting muscle health. Probiotic foods and supplements can help maintain a healthy gut microbiome. Foods like yogurt, kefir, sauerkraut, kimchi, tempeh, and other fermented foods are excellent natural sources of probiotics.

Nitrate-rich foods, such as beetroot juice, have beneficial effects via a two-way relationship with host microbes. By increasing nitric oxide levels, beet juice lets the body exercise more efficiently, enhances the ability of muscles to contract, and improves the delivery of blood and nutrient delivery to muscle and the brain. ¹

By increasing systemic nitric oxide levels, beetroot juice regulates mitochondrial respiration and reduces the oxygen cost of exercise. In older adults, studies found that beetroot juice supplementation improved endothelial function, reduced blood pressure, and increased the impact of exercise.¹

Many phytonutrients, naturally occurring plant compounds, have been found to benefit muscle health and help prevent sarcopenia.¹ They include:

• Resveratrol – in the skin of grapes and in blueberries, bilberries, blackberries, and peanuts
• Quercetin – in capers, red onions, citrus fruits, apples, parsley, sage, tea, olive oil, grapes, dark cherries, and dark berries such as blueberries and blackberries
• Ursolic acid – in apple peel and herbs
• Urolithins – from a precursor in pomegranate
• Fisetin – in strawberries

A poor gut microbiome can limit the wide ranging positive impact of these compounds. That limitation includes impact on muscle and bone health.

Synopsis

Compounds that support a healthy gut microbiota and effective absorption of nutrients can help prevent sarcopenia. Probiotics, nitrate rich foods (like beetroot juice) and phytonutrients in foods like grapes, capers, red onion, apple peep, herbs, pomegranate and strawberries all contribute to a healthy gut and stronger muscles and bones.

Hydrate Your Muscles

Water accounts for approximately 75% of muscle mass.

Older adults are at increased risk of dehydration due to several age-related changes to bodily processes. As we get older, we typically experience a diminished sensation of thirst and reduced kidney function. Additionally, the use of medications such as diuretics, antihypertensive, and antidepressant drugs increases water loss or blunts thirst.

An estimated 20-30% of older adults experience dehydration, a state associated with negative outcomes such as delirium, disability, cognitive decline, and death. Dehydration also has a negative impact on muscle health, contributing to sarcopenia.¹

Chronic mild dehydration induces intracellular dehydration, which can negatively impact the structure and function of cells. These changes trigger an increase in pro-inflammatory mediators, increase oxidative stress, and interfere with glucose balance.

Studies with animals on dehydration found that skin and muscles were the primary organs that lost water to preserve hydration of vital organs, such as the brain and liver.¹ Dehydration has negative effects on mechanical and metabolic functions of muscle. Even mild dehydration affects muscles' ability to contract and reduces muscle strength.

The Save Institute recommends making a habit of sipping water throughout the day to continually hydrate your muscles, bones, and body.

Synopsis

Hydration is essential for maintaining muscle and avoiding sarcopenia. Even mild dehydration can impact the mechanical and cellular functions of muscle, reducing strength. Sip water throughout the day to hydrate your muscles, bones, and body.

What This Means To You

Supercharge your diet to support muscle growth and maintenance, then get moving. A lack of exercise is a surefire way to lose muscle mass. When muscle mass declines, so does bone mass.

The interconnectedness of muscle, bone, diet, and exercise is an excellent example of why a holistic approach to preventing and reversing osteoporosis is effective. The Save Institute has developed resources to support both your dietary and physical activity goals.

For delicious recipes filled with healthy protein, phytonutrients, and the vitamins and minerals that serve both muscle and bone, use Bone Appétit. The Save Institute created this cookbook and meal planner to take all the guesswork out of improving your diet.

To build a workout routine you genuinely enjoy, tailored to your ability level and needs, use SaveTrainer. SaveTrainer is an online video workout platform filled with simple instructional videos led by professional trainers. Best of all, with SaveTrainer you can workout anytime, anywhere, making it easier than ever to meet your exercise needs.

Stay committed to the future you want by making bone-healthy choices today and every day.

References

¹ https://www.sciencedirect.com/science/article/pii/S002604952300241X