Sarcopenia is the gradual loss of skeletal muscle mass that can affect people as they age. At some point, all adults may face this condition and it can start as early as in our 30’s. This loss of muscle mass can affect strength, the ability to mobilize well, risk of fall and reduction in metabolism, so it is critical to maintain muscle mass as we age. Sarcopenia occurs for a number of reasons: loss of motor neurons and muscle fibers, less muscle protein synthesis after consuming protein, and impaired muscle regeneration, and age related hormonal changes.  People with sarcopenia can experience weakness and fatigue. Physically inactive people can lose as much as 3%-5% of their muscle mass aftter the age of 30. The good news is that sarcopenia can be reversed with diet and exercise, which in turn increases longevity nad quality of life. The best form of exercise for sarcopenia is resistence and strength training. In regard to diet, protein, optimally an intake of 1.0-1.2grams/kg of body weight per day (20-30 grams per meal) is recommended. Excellent sources of protein include: Eggs, poultry, fish, shellfish, soy, beans, low fat dairy and nuts. Some easy ways to add protein into your day include:

• Have a  low fat greek yogurt for breakfast, added to a smoothie or for snack.
• Always add protein to your salad.
• Make sure if you consume a protein shake, it has at least 20 grams of protein and only 1-2 grams of sugar.
• Have high protein snacks such as hummus, low fat cheese sticks, nuts, seeds or a hard boiled egg.
• Replace your morning cereal with an omelette with vegetables and low fat cheese.
• Add beans to soups.

You should always work with an experienced physical therapst or trainer when developing an expercise plan. If in doubt whether or not you are getting enough protein in your diet, reach out to an RD! The takeaway is it is very important to move throughout your life and eat a well balanced diet to have longevity nad a good quality of life!