Aging is often associated with functional decline that can contribute to falls, frailty, and loss of independence. One contributing factor to this functional decline is the loss of muscle mass, or sarcopenia. Sarcopenia can be aggravated by chronic disease. Muscle loss begins around age 50 due to an imbalance in anabolic and catabolic neurological signals. An inactive lifestyle can speed up the process of muscle loss while staying active can decelerate it. Research demonstrates that strength training done 2-3 times per week can build muscle mass and strength as well as preserve bone density reducing the risk of osteoporosis. No matter your age, sarcopenia can be slowed down and even turned around. Staying physically strong can improve balance, coordination, and mobility, support mental and emotional health, and promote a sense of independence. Strength training is easy to learn, safe and effective, however, consult with your medical provider before making changes to your exercise routine. Remember to start slowly and gradually build up. Be patient, as it can take about 6-8 weeks to see results.

Exercise increases strength, but proper nutrition before and after exercise is just as important. “You can’t just exercise and not eat properly, and you can’t just eat properly and not exercise,” says John Calabrese, DPT, a physical therapist at the Cleveland Clinic. Eating foods high in protein is the key to building muscle mass. Good sources of protein include fish, poultry, eggs, low-fat dairy, beans, soy products, and nuts. To increase muscle mass, aim for about 0.5 gram of protein per pound of body weight. For example, if you weigh 150 lbs, try to get about 75 grams of protein per day. This should be spread out evenly throughout the day. Aim for about 15-20 grams per meal and 10-15 grams per snack. Carbohydrates are the most important source of energy to fuel your exercise. Choose complex carbs such as fruits, vegetables, and whole grains over simple carbs found in sweets and processed foods, to maximize vitamin, mineral, and fiber intake and minimize added sugar, fat, and sodium intake. Complex carbohydrates are essential in maintaining glycogen stores and prolonging digestion to keep you fuller for longer due to their higher fiber content.

Timing of nutrients is important regarding exercise. Carbohydrates are the fuel for your engine, and it is important to fuel up 1-4 hours before exercise. Eating too close to a workout can cause GI discomfort. Suggestions for pre-exercise fuel are a half PBJ with a half banana, one serving of Greek yogurt with berries, ½ cup oatmeal with fruit, or an apple with nut butter. After you exercise, it is equally important to refuel. Try to eat within an hour of completing your exercise routine. The post-exercise snack or meal should include some form of protein to rebuild and repair muscles as well as carbohydrates to replenish the glycogen your muscles burned while exercising. Suggestions for post-exercise recovery foods are a smoothie made with low-fat milk and frozen fruit and/or vegetables (adding a scoop of protein powder is optional), Greek yogurt and fruit, a whole grain wrap with a protein such as turkey, tuna, chicken, tofu, or nut butter, hummus and cut vegetables, scrambled eggs on whole grain toast, or a glass of low-fat chocolate milk.

Do not forget the importance of staying hydrated with water before, during, and after exercise. Water does more than just keep our body hydrated. It also helps to rebalance electrolytes, sodium, and glucose levels, regulate body temperatures enabling proper cool down after exercise, and aids in transporting nutrients in post-exercise meal to the body while removing toxins.

There is strong evidence that regular strength training can minimize the physiological effect of aging and increase quality of life by limiting the progression of disabling conditions. Along with exercise, thinking about food as fuel for your body will help you make healthy choices regarding what to eat before and after to get the most out of your program.

Reach out to the Carolina Meadows dietitian at 919-370-7187 with any questions or to schedule a nutrition consult.

References:

• America College of Sports Medicine Position Paper: Exercise and Physical Activity for Older Adults
• Timing Your Pre and Post Workout Nutrition
• How to Fuel Your Workout
• The Benefits of Strength Training for Older Adults
• Growing Stronger-Strength Training for Older Adults
• How to Avoid Muscle Loss as You Age