What supplements to maintain muscle mass?

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asked Oct 14, 2023 in Other- Health by datflotchen (1,520 points)
What supplements to maintain muscle mass?

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answered Oct 22, 2023 by Vapirusky (38,740 points)
The best supplement to maintain muscle mass are whey protein, Creatine, Calcium and Vitamin D and Omega 3.

You can regain and maintain muscle mass by taking whey protein powder and shakes, increasing your protein intake, exercising, weigh training and eating healthy.

The quickest way for elderly to regain muscle mass is through weight training.

Weight training benefits both men and women of any age to gain or regain muscle mass.

The activities for the elderly to maintain muscle mass are regular stretching, Callisthenics, arm weights, strength training, Tai Chi, Squats, Swimming, Stationary cycling and brisk walking.

The protein that is good for seniors to build muscle is whey protein and Isolate Protein.

Also eating foods such as meat, Tofu, Peanut Butter, Nuts and seeds, Dairy foods, cheese, soy foods, milk, fish, eggs and beans are also good for building muscle in seniors and anyone of any age.

The exercises that are good for muscle atrophy in the elderly are walking, sit ups, push ups, squats, lifting weights and use of resistance bands.

The difference between atrophy and sarcopenia are with sarcopenia a decrease in the size and the number of your muscle fibers occur and with muscle atrophy there is a reduction in the size of your muscle fibers but the amount or number of muscle fibers stay the same.

Sarcopenia does affect the brain and can cause various neuropathologies which include brain atrophy, depression and even sometimes dementia.

Sarcopenia does cause fatigue as it progresses and can cause mental and social fatigue as well as the physical fatigue.

The people who are most at risk for sarcopenia are people with diabetes and people between the ages of 60 to 75 years of age.

Sarcopenia can be slowed with exercise such as walking, jogging, riding a bicycle running etc.

The exercise helps strengthen your muscles and helps slows down muscle loss and muscle wasting.

There is pain sometimes associated with sarcopenia although sometimes there may be no pain with sarcopenia.

Systemic aging changes also cause chronic pain and have clinical implications.

You can reverse sarcopenia as long as you start reversing it before it progresses too far.

Exercise and a healthy diet are good ways to reverse sarcopenia especially in it's early stages.

The mortality rate of sarcopenia is around 28.6 percent.

The life expectancy with sarcopenia is 22.7 years at 60 years of age so if you are 60 and have sarcopenia you can usually expect to live until 82 years and 7 months.

Some people may live longer with sarcopenia.

The protein that is good for sarcopenia is leucine rich whey protein which enhances the lean body mass and muscle function in people with sarcopenia.

Vitamin D is also good for sarcopenia.

The muscle that is best to look at to determine sarcopenia is the appendicular skeletal muscle mass or the appendicular lean mass.

The three criteria for sarcopenia are low muscle strength, low physical performance and low muscle mass.

The triggers for sarcopenia are natural aging process and being physically inactive and eating unhealthy.

The age that sarcopenia typically accelerates is by age 75 although sarcopenia can speed up by age 65 or as late as age 80.

The best exercises for sarcopenia are.

Step Ups.
Standing shoulder rows with anchored resistance.
Squats with chair touch.
Seated Chair Push Ups.
Push Ups on a counter.

Walking is also good for sarcopenia.

The foods that are good for sarcopenia are foods with omega 3 fatty acids, legumes protein, beans, fruits and vegetables.

The 4 symptoms of sarcopenia are falling, muscle weakness, muscle wasting and slow walking speed.

Sarcopenia is a natural part of aging and aging is a common cause of sarcopenia.

As a person ages and gets older they naturally begin to lose muscle mass and strength which can occur in your 30s and 40s and the process and rate of muscle loss and muscle strength increases between the ages of 65 to 80 years of age.

You sometimes lose as much as 8 percent of muscle mass each decade that passes.

The signs of sarcopenia are falling, muscle weakness, slow walking speed, muscle wasting and difficulty performing normal daily activities.

The things that increase your risk of developing sarcopenia include poor nutrition, older age, lack of exercise and inactivity.

When you have sarcopenia you have a a loss of muscle and strength that can happen when someone gets older and does less physical activity.

Sarcopenia may cause trouble with daily activities like standing from a chair, walking, twisting the lid off a jar, or carrying groceries.

Over time, loss of strength can lead to falls or other injuries

Sarcopenia is the age-related progressive loss of muscle mass and strength.

The main symptom of sarcopenia is muscle weakness.

Sarcopenia is a type of muscle atrophy primarily caused by the natural aging process.

Scientists believe being physically inactive and eating an unhealthy diet can contribute to the disease.

Treatments for sarcopenia include physical exercise, nutraceutical, and pharmaceutical interventions have revealed that exercise is the only effective strategy shown to alleviate sarcopenia.

Studies show sarcopenia can be reversed, and muscle loss decreased.

A healthy diet and reasonable exercise can reverse sarcopenia, which increases lifespan and improve quality of life.

Exercises you can do for sarcopenia include.

Push-ups on a counter.
Seated chair push-ups.
Squats with chair touch.
Step ups.
Standing shoulder rows with anchored resistance.

In sarcopenia skeletal muscle mass - the largest body organ - is failing in its function and the term "muscle failure" was suggested

At 60 years, estimated life expectancy for sarcopenic and non-sarcopenic older adults was similar (22.7 and 22.5 years, respectively).

The proportion of years to be lived with disability was three times greater in sarcopenic adults, compared to non-sarcopenic people.

This difference was observed up to 80 years.

A lot of studies showed that a Mediterranean dietary pattern or a diet with a predominant intake of vegetables, fruits, protein from legumes and omega-3 fatty acids might have the potential to reduce the risk of sarcopenia among older adults.

Walking is also good for sarcopenia.

Increasing PA by a walking program can alternatively improve cardio-respiratory performance in elderly individuals with sarcopenia.

A systematic review of 9 studies in older individuals reported that those who had a high PA showed increased respiratory muscle strength compared to those with physical inactivity.
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answered Nov 22, 2023 by jane (4,950 points)
Keeping muscle mass requires a balanced approach. Protein supplements like whey isolate or casein can aid in muscle recovery and growth. Additionally, consider branched-chain amino acids (BCAAs) for their muscle-preserving properties. I've had good experiences with https://balkan-pharm.com/product/bcaa-211-bp/. They're great for preventing muscle breakdown during intense workouts and aiding in recovery. Also, don't overlook creatine for its role in strength and muscle retention.

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