Sarcopenia? 10 Foods that will improve muscle mass for your parents even IF their doctor says it's irreversible!
What is Sarcopenia?
Sarcopenia is the age-related loss of muscle mass, strength, and function. It typically begins around age 30 and accelerates after 50, leading to frailty, mobility issues, and increased risk of falls and fractures. Poor nutrition, sedentary lifestyle, and hormonal changes contribute to its progression.
Key Statistics on Sarcopenia:
Affects 10% of adults over 50, rising to 50% in those over 80 (Journal of Cachexia, Sarcopenia and Muscle).
Leads to a higher risk of disability—people with sarcopenia are 2-5 times more likely to experience mobility limitations.
10 Foods to Combat Sarcopenia and Boost Muscle Mass
To prevent or slow sarcopenia, a protein-rich diet combined with resistance training is essential. Here are 10 muscle-building foods:
- Eggs – High in leucine, a key amino acid for muscle synthesis.
Rich in protein and essential nutrients making them a staple in various cuisines around the world!
One of the most adaptable and economic options for preserving muscle mass in older adults.
It offers nutrients that are especially advantageous for muscles as they age.
The protein found in eggs ranks remarkable high on the biological value scale.
This indicates that your body can effectively utilize it for muscle maintenance.
A single large egg provides approximately 6 grams of complete protein.
It is often overlooked that the yolk provides nearly half of this protein, along with
essential nutrients such as choline, vitamin D and leucine.
Leucine is an amino acid that plays a crucial role in stimulating muscle protein synthesis.
Even in aging muscles that may have developed resistance to growth signals.
Recent findings from the University of Illinois indicate that the intake of eggs
post exercise leads to a 40% enhanced muscle building response
when compared to the consumption of only egg whites with equivalent protein levels.
This holds particular significance for older adults as the nutrient composition
found in the yolk seems to counteract certain age related challenges associated with muscle development.
Recent studies have effectively challenged that the long held belief that cholesterol in eggs poses a
significant risk, particularly for seniors.
Current evidence indicates that consuming up to seven eggs per week is generally safe for most individuals and
may even enhance cholesterol levels.
- Greek Yogurt – Packed with protein and probiotics for gut health.
Greek yogurt is distinct from regular yogurt due to a specialized straining process.
that eliminates excess liquid.
This creates a yogurt that boasts nearly double the protein content.
A single 6oz. serving provides 15 to 20 grams of high quality protein,
which is essential for maintaining muscle health.
It has a high casein protein content, which is digested slowly.
This slow digestion insures a gradual release of amino acids to the muscles
over an extended period of time.
Consuming this before bedtime is especially beneficial,
as it aides in preventing muscle breakdown during the overnight fasting period,
which is considered a time when muscle loss can increase significantly.
Greek yogurt also provides calcium, vitamin D and phosphorus.
This not only helps to maintain bone health, but also ensure optimal muscle function.
An added benefit of Greek yogurt are the probiotics found in it which help to maintain gut health.
Studies indicate that this is vital for nutrient absorption, along with
helping to manage inflammation, both of which are crucial for muscle preservation.
For maximum benefit, choose plain full fat options that do not contain added sugars.
You can add berries, nuts or honey to add flavor and benefits instead of opting for
enhanced flavors that frequently have high sugar content and additives.
- Salmon – Rich in omega-3s, which reduce muscle inflammation.
Fatty fish varieties such as salmon, mackerel and sardines offer a unique blend
of essential nutrients that are crucial for preserving muscle mass in seniors.
The primary benefit is the omega-3 fatty acid content.
Especially their EPA and DHA.
Studies indicate they play a crucial role in significantly reducing inflammation
that contributes to muscle breakdown in individuals.
A 4 ounce serving of salmon provides approximately 20 grams of complete protein.
This protein encompasses all of the essential amino acids necessary for muscle repair and maintenance.
What distinguishes fatty fish is the way these omega-3's improve your muscles sensitivity to protein.
It effectively increases the efficacy of the protein you consume in stimulating muscle growth.
This is important to seniors as their bodies generally become less responsive to the advantages of protein.
Research featured in the American Journal of Clinical Nutrition indicates that older adults,
who included fatty fish in their diet twice a week experienced a notable reduction in muscle loss
over a three year time frame when compared to those who infrequently consumed fish.
The vitamin D content in these fish is particularly significant, especially considering
the common deficiency among seniors deficiency among seniors,
as it plays a crucial role in supporting muscle function and strength.
To achieve optimal health benefits, it is advisable to include fatty fish in your diet at least twice a week,
prioritizing wild-caught options whenever feasible.
For those who may struggle with either the preparation or regular inclusion of fish in their diet,
high quality fish oil supplements can offer certain advantages.
It is important to note however, that whole food sources are generally considered to be more beneficial.
- Chicken Breast – A lean protein source for muscle repair.
- Lean Beef – Provides iron, zinc, and creatine for strength.
- Lentils – Plant-based protein with fiber for sustained energy.
- Quinoa – A complete protein containing all essential amino acids.
- Almonds – Healthy fats and vitamin E to protect muscle cells.
- Cottage Cheese – Slow-digesting casein protein for overnight recovery.
- Whey Protein – A convenient way to increase daily protein intake.
Sarcopenia is a major concern for aging adults, but it can be managed with proper nutrition and exercise. Including these muscle-supporting foods in your diet, along with strength training, can help maintain muscle mass and improve overall health.
Other great ways to rebuild, strengthen and help support muscles
Chickpeas
They have been gaining attention for some time for their ability to support muscle health.
They can prevent sarcopenia.
According to experts in American Nutritional Science and Aging Research,
Chickpeas are loaded with top quality plant based proteins.
A 100 gram serving of cooked chickpeas delivers about 9 grams of protein,
which is vital for muscle repair and rebuilding.
They are also rich in magnesium, a mineral that supports proper muscle contraction and helps reduce cramping.
They also contain leucine content, which is an essential amino acid that plays a central role
in activating the mTOR pathway, a key driver for muscle growth and preservation.
mTOR is involved in various cellular processes like protein synthesis, lipid synthesis, and autophagy.
mTOR functions as a serine/threonine protein kinase that regulates cell growth, cell proliferation, cell motility, cell survival, protein synthesis.
Each 100 grams of chickpeas also includes 7.6 grams of fiber, which helps regulate blood sugar
preventing insulin spikes that could harm muscle health.
With 2.9 grams of iron, chickpeas support oxygen delivery to muscle cells, which
improves endurance and recovery.
To take advantage of benefits,
aim to eat around 150 grams of chickpeas at least 3 to 4 times a week.
Meal idea
blend 200 grams of chickpeas with 300 mL of veggie broth.
1tsp. turmeric and dash of black pepper for a warm anti inflammatory cream.
You can add in a squeeze of lemon and drink as a warm creamed drink.
Green Peas are also a powerhouse of nutrients.
They are also known to have muscle supporting properties.
According to findings highlighted in American Geriatric Nutrition Research
peas offer 5.4 grams of protein per100 grams.
They contain an essential amino acid called Lysine.
Lysine plays a key role in both collagen production and muscle repair.
Peas are also rich in saponins, a type of plant compound known for it's
antioxidant and anti inflammatory properties, which can help protect muscles after physical activity.
Aim to eat 150 grams of peas at least 3 times a week to have full benefits.
Recipe idea
blend 200 grams of cooked peas with 20 grams of almonds
add a spoonful of extra virgin olive oil for a creamy nutrient packed spread that will help your muscles.
Peas contain nearly twice the fiber of spinach, making them great for
balancing blood sugar and supporting digestive health.
Chlorophyll and muscle repairing nutrients?
Spirulina
It is found naturally in alkaline lakes and is an ancient micro algae known as a superfood.
It's so nutritionally dense it has been said to be used in "space" diets by NASA.
Spirulina has been shown to preserve muscle health and slow down sarcopenia.
Sarcopenia is due to a vital drop in dietary protein and vital micro nutrients as people age.
So they are doing it to themselves and could change it up by making different choices to thrive rather than let muscle die!
Spriulina has up to 70% complete protein by dry weight including every essential amino acid.
Think of this way, that's far more than the 27% protein found in chicken breast!
Spirulina contains phycocyanin, a powerful antioxidant that helps reduce inflammation and oxidative
damage in muscle cells.
This supports faster recovery and endurance.
Just 3grams which equals one teaspoon of spirulina powder contains about 2 grams of protein and 50 mg of iron, which plays a crucial role in transporting oxygen to muscle tissue and minimizing fatigue.
Spirulina also delivers about 195 milligrams of magnesium per 10 grams.
This helps maintain nerve and muscle function while also preventing cramps.
For optimal results, aim for consuming 3 to 5 grams per day.
You can stir it into juices, smoothies or even plain water,
A squeeze of lemon will help boost iron absorption,
You can mix 5 grams of spirulina with 250 milligrams of coconut water to help replenish electrolytes and help support muscle recovery after a workout.
In some parts of the world, spirulina is dried into small tablets and used as an energy booster during long distance travel.
It's quite the versatile powerhouse!
Parsley is also packed with benefits for muscle health.
According to findings in US Nutritional Research on Aging,
parsley is one of nature's richest sources of apigenin, a powerful flavenoid
that helps reduce muscle inflammation and supports the repair of muscle fibers.
Just 10 grams of fresh parsley provides about 130 grams of apigenin, this is
far more than what's found in most other herbs.
Parlsey is also very high in vitamin K, which is essential for both muscle contraction and bone strength.
These are two key factors for maintaining mobility as people age.
It has about 4 milligrams of iron per 100grams, which makes it ideal for maintaining energy levels.
Just 50 grams of parlsey contains twice the recommended daily intake of vitamin C.
This boosts collagen synthesis and boosts muscle recovery after activity.
Aim to include at least 15grams of fresh parsley daily.
You can blend it into a green smoothie with lemon juice with spinach and this will supercharge nutrient absorption.
You can also make a warm parlesy tea by steeping 10 grams in 150millileters of water for 5 min.
and drink first thing in the morning to help fuel your muscles.
Did you know that ancient greek athletes consumed parsley on a regular basis?
They did this to boost their stamina and endurance before competitions.
Chives can work right alongside parsley.
Chives are a nutrient packed herb with powerful effects on muscle health.
They can help combat sarcopenia.
Sarcopenia has been proven to be due most often to nutrient deficiences, but chives can help.
Just 100 grams of chives delivers about 90 milligrams of vitamin C, a key nutrient
that supports collagen formation vital for muscle repair and maitenance.
It contains 30,000 micrograms of Vitamin K, once again essential for muscle contraction and
maintaining strong bones.
They are unique for their abundance of allicin and flavenoids.
These are compounds that help boost circulation and improve muscle oxygenation leading to
reduced fatigue and better post workout recovery.
Quercetin is a powerful antioxidant found in chives.
Quercetin helps lower inflammation and oxidative stress in muscle tissue.
This helps people keep their strength intact as they age.
Aim to eat at least 10 grams of chives a day, they should be raw or gently cooked for them to
retain their full nutrient profile.
Meal idea
blend 10 grams of fresh chives with half an avocado and 150 millileters of plain yogurt
for a creamy revitalizing smoothie.
You can make a chive infused oil by blending 30 grams of chives with 100 millileters of EV oil.
Let it steep for 24 hours which will help with muscle rejuvenation to use on salads in sauces and for cooking.
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