Nutrition and Sarcopenia

From 50 yr, men and women are at an increased risk of developing sarcopenia, a disorder that increases the risk of falls and fractures. The development of sarcopenia may be attenuated through healthy lifestyle changes, which include adequate dietary protein and vitamin D intakes, and regular physical activity/exercise. Protein intake and physical activity are the main anabolic stimuli for muscle protein synthesis. Exercise training leads to increased muscle mass and strength, and the combination of optimal protein intake and exercise produces a greater degree of muscle protein accretion than either intervention alone. Recommendations for optimal dietary protein intake are 1.0-1.2 g/kg body weight/d with an optimal repartition over each daily meal, together with adequate vitamin D intake at 800 IU/d to maintain serum 25-hydroxyvitamin D levels >50 nmol/L (20 ng/mL), alongside regular physical activity/exercise 3-5 times/wk combined with protein intake in close proximity to exercise.