Implementing a combination of an adequate protein intake and strength training can effectively combat and prevent the age-related loss of muscle mass and strength, ensuring a healthier and active lifestyle for more years.
Protein:
- Is essential for muscle repair, maintenance, and growth
- Consume protein-rich foods like lean meats, chicken, fish, eggs, legumes, and dairy products
- Aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day
- Consider protein supplements if meeting dietary requirements is challenging
Strength Training:
- Stimulates muscle fibres, enhances strength and preserves muscle mass
- Focus on a range of exercises targeting multiple muscle groups
- Start with lighter weights and gradually increase resistance
- If necessary seek guidance from a fitness professional for a personalised strength training program
Protein provides the necessary building blocks, while strength training stimulates muscle adaptation.
Embracing this powerful duo enables older adults to maintain muscle health, ensure many years of good mobility, and enhance their overall quality of life.
