However, this is not an uncontrollable process. Supplementing with enough high-quality protein combined with strength training is one of the important ways to maintain muscle.
According to Dr. Yang Yuchao - Deputy Head of Geriatrics Department, Tianjin University Medical Center Hospital, deficiency of protein and vitamin D, lack of exercise and some chronic diseases can all contribute to promoting muscle atrophy.
Below are 3 food groups that can be regularly included in meals to support maintaining muscle mass.
Eggs and milk
Eggs and milk are two familiar but valuable foods in supplementing protein. Eggs provide high-quality protein along with many vitamins and minerals, while milk both provides protein and supplements calcium.
According to nutritionist Wang Mingfang, Deputy Doctor of the Department of Clinical Nutrition, Beijing Hospital, the amount of protein in the diet, the quality of protein and how protein is distributed in three meals are closely related to the nutritional status of the elderly. Experts recommend that elderly people should eat enough animal foods and soy products to supplement high-quality protein.
A guide quoted by Xinhua also recommends that elderly people can use about 300-400 ml of milk or dairy products per day, combined with eggs, fish, meat and beans.
Fish
Fish is a notable choice for people who want to maintain muscle but still control the amount of fat in their diet. Fish provides easily absorbed protein, and many types of fish also contain omega-3 fatty acids.
Professor Yu Kang, a nutritionist at Peking Union Medical College Hospital, was quoted by Xinhua as recommending that people at risk of muscle loss should pay attention to protein intake of about 1.2-1.5 g/kg of body weight per day, and allocate it relatively evenly between meals. The protein sources he mentioned include milk, eggs, lean meat, poultry, fish and tofu.
This means that a meal with fish, vegetables and starch that is suitable not only helps provide energy but also contributes to maintaining the necessary raw materials for muscle protein synthesis.
Soybeans and legumes
Soybeans, tofu and bean products are particularly useful choices for those who do not want to eat too much meat. These are plant-based protein sources, and can be easily combined in many dishes.
Xinhua quoted experts as saying that elderly people should not completely eliminate animal foods to switch to absolute vegetarianism, because this may cause the amount of high-quality protein in their diet to be insufficient. Instead, animal and plant protein should be combined reasonably.
Another important point is not to only focus on eating. Xinhua quoted rehabilitator Li Qi as saying that strength training is an important method to stimulate muscle development, while adequate nutrition provides the raw material for this process. The combination of resistance training, functional training and aerobic exercise can form a more comprehensive program to prevent muscle loss.
After age 40, eating enough protein must be accompanied by exercise, especially appropriate resistance exercises. If the body shows signs of unintentional weight loss, obvious weakness of limbs, difficulty climbing stairs, easy falls or rapid muscle mass loss, it should be assessed by a doctor or nutritionist instead of arbitrarily using supplements.
