Which nutritional factors help preserve muscle mass strength and performance in seniors
Thursday, April 24, 2014
Sarcopenia, or the gradual loss of muscle mass, is a common consequence of ageing, and poses a significant risk factor for disability in older adults. As muscle strength plays an important role in the tendency to fall, sarcopenia leads to an increased risk of fractures and other injuries.
The International Osteoporosis Foundation (IOF) Nutrition Working Group has published a new review which identifies nutritional factors that contribute to loss of muscle mass, or conversely, are beneficial to the maintenance of muscle mass. The Group reviewed evidence from worldwide studies on the role of nutrition in sarcopenia, specifically looking at protein, acid–base balance, vitamin D/calcium, and other minor nutrients like B vitamins.
“The most obvious intervention against sarcopenia is exercise in the form of resistance training,” said Professor Jean-Philippe Bonjour, co-author and Professor of Medicine at the Service of Bone Diseases, University of Geneva. “However, adequate nutritional intake and an optimal dietary acid-base balance are also very important elements of any strategy to preserve muscle mass and strength during ageing.”
The review discusses and identifies the following important nutritional factors that have been shown to be beneficial to the maintenance of muscle mass and the treatment and prevention of sarcopenia:
- Protein: Protein intake plays an integral part in muscle health. The authors propose an intake of 1.0–1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health in elderly people without severely impaired renal function.
- Vitamin D: As many studies indicate a role for vitamin D in the development and preservation of muscle mass and function, adequate vitamin D should be ensured through exposure to sunlight and/or supplementation if required. Vitamin D supplementation in seniors, and especially in institutionalized elderly, is recommended for optimal musculoskeletal health.
- Avoiding dietary acid loads: Excess intake of acid-producing nutrients (meat and cereal grains) in combination with low intake of alkalizing fruits and vegetables may have negative effects on musculoskeletal health. Modifying the diet to include more fruits and vegetables is likely to benefit both bones and muscles.
Emerging evidence also suggests that vitamin B12 and/or folic acid play a role in improving muscle function and strength.
As well, the Review discusses non-nutritional interventions such as hormones, and calls for more studies to identify the potential of antioxidants and anti-inflammatory compounds in the prevention of sarcopenia.
Dr. Ambrish Mithal, co-author and Chair and Head of Endocrinology and Diabetes division at Medanta, New Delhi underlined the need for further research in the field. “Strategies to reduce the numbers of falls and fractures within our ageing populations must include measures to prevent sarcopenia. At present, the available evidence suggests that combining resistance training with optimal nutritional status has a synergistic affect in preventing and treating sarcopenia, “ said Mithal.
“We hope that further studies will shed light on other effective ways of preventing and treating this condition.”
Reference:
Impact of nutrition on muscle mass, strength, and performance in older adults. A. Mithal & J.-P. Bonjour & S. Boonen & P. Burckhardt & H. Degens & G. El Hajj Fuleihan & R. Josse & P. Lips & J. Morales Torres & R. Rizzoli & N. Yoshimura & D. A. Wahl & C. Cooper & B. Dawson-Hughes & for the IOF CSA Nutrition Working Group. Osteoporos Int DOI 10.1007/s00198-012-2236-y
http://link.springer.com/article/10.1007/s00198-012-2236-y
Gain muscle strength
Saturday, April 12, 2014
41 ) Warm muscles well : never start an exercise with a weight limit. The first series should be lightweight and comfortable to allow muscles and joints are prepared progressively as well as mentally you adjust the new movement . After this short period can bomb the butt muscle without risk of injury.
42 ) controls the rate of each repetition : do not hit a weight pulling to raise much they weigh. Do not use inertia or sudden movements to lift a weight with the excuse that it is heavy. If you do this is because it is too heavy . Each repetition should be done with a uniform rate and controlled speed .
43 ) Do not train your abs more than 3 days per week: the abdominal nerve affects a very important area . Exercising excessively that area can have adverse effects on muscle progress .
44 ) Train with a partner stronger than you : the "use" of a sparring partner stronger than you can lead to great improvements in strength and volume. Need not use it at all exercises, but heavy seeks his help and his challenge. Unconsciously you pointed higher.
45 ) Use compound exercises : to gain strength and overall volume nothing equals compound exercises . Isolation exercises allow you to use light weight and only affect a muscle or a muscle area , while allowing use heavy weights compounds strongly affecting stakeholders and providing an overall growth flow throughout the body .
46 ) Train with good equipment : no need to train the latest technology , but it is clear that the more items you have the better .
47 ) 2 replicates more : the last 2 reps of a set are the hardest to do, but also are the most effective . The remaining replays serves to bring the muscle to the threshold of fatigue , the last 2 generate growth.
48 ) Break the mental barriers : if you do not look bigger and muscular hardly get that aspect . If every time you think of yourself , in your body , you look like youll be putting obstacles in your mental development. Try creating a mental image in your head appears on the body you really crave getting .
49 ) The intensity is the key : go to the gym day after day, to make a routine robotically preset not itself guarantee any results . One thing is up and down a weight and quite another train with intensity , this means that each repetition must be done with concentration, control and mental strength.
50 ) Conclusion : there are no miracles or magic potions that guarantee success . The secret is to be consistent and applied to hard work. Maybe in these 50 tricks to speed the bodybuilding are not all the answers, but it can mean a clear vision of what you need to improve your results.
I hope you will be helpful , comment and suggest . And do not forget to share !
