Strategies for Women to Promote Healthier Aging Processes
In a recent study published in the journal Nutrients, researchers explored the effects of resistance training, protein supplementation, and a combination of both on muscle health in older women with sarcopenia. The study involved over 1200 middle-aged and older women, with an average age of 71.
The researchers assessed three main outcomes: muscle strength, muscle mass, and physical function. They found that resistance training, when done optimally (3 times a week, moderate intensity, about 1400 reps a week), significantly improves muscle strength and physical function in older adults with sarcopenia.
Protein intake, particularly adequate total protein consumption, is crucial in preventing sarcopenia by maintaining muscle mass and strength. Studies show that low protein intake independently associates with sarcopenia risk and reduced lean mass.
However, the most significant findings came from the combined approach. The study demonstrated a synergistic effect; the combination of resistance training and protein supplementation was more effective in improving muscle strength, mass, and function than either approach alone. This synergy likely arises because protein provides essential amino acids for muscle repair and growth, while resistance training stimulates muscle protein synthesis and function.
While isolated exercise or protein strategies help, combined approaches appear more effective in minimizing muscle loss and improving muscle strength and function. For instance, the combined approach increased handgrip strength, usual and maximum walking speeds, and muscle mass in the arms and legs. Exercise alone significantly improved knee extension strength, which helps with activities like getting up and climbing stairs.
However, it's essential to note that neither the isolated nor the combined treatments had a significant effect on global muscle mass relative to body size. This suggests that while these interventions can improve local muscle health, they may not necessarily prevent overall muscle wasting.
The study's findings have significant implications for clinical guidelines for managing sarcopenia. The message applies generally, suggesting that women of all ages who want to maintain strength and independence should prioritize resistance-based exercise, with daily protein intake supporting those gains.
Sarcopenia, a condition characterised by age-related loss of muscle mass and strength, affects up to 13% of adults over 60 and up to half of adults over 80. Many people also use nutritional supplements, especially proteins, to support muscle health.
In summary, the study shows that the combination of strength training with adequate protein intake can improve muscle mass, strength, and walking speed, key factors that support better function in middle-aged and older women with sarcopenia. The gradual decline of muscles typically begins around the age of 30, with adults losing about 3% to 5% of their muscle mass each decade. Thus, a multimodal approach — combining targeted resistance training with adequate protein supplementation — is more effective for attenuating sarcopenia-related muscle decline than either approach alone. However, continued research is recommended to optimize protocols and better understand mechanisms.
- The following study, published in the journal Nutrients, emphasizes the importance of a multimodal approach for managing sarcopenia, particularly in older women, suggesting that resistance-based exercise combined with adequate protein intake can improve muscle mass, strength, and walking speed.
- The health-and-wellness industry, including fitness-and-exercise and nutrition sectors, may want to focus on women's health by promoting the benefits of science-backed supplements, like protein, for maintaining muscle health as sarcopenia affects up to 13% of adults over 60 and up to half of adults over 80.
- In their research, the researchers found that a combination of resistance training and protein supplementation (a synergy likely arising from protein's essential amino acids for muscle repair and growth and resistance training's stimulation of muscle protein synthesis and function) had a more significant impact on muscle strength, mass, and function compared to either approach alone, underscoring the potential health benefits of this holistic approach.
