The Sarcopenia Curve
Research indicates that without intervention, adults lose approximately 3-8% of muscle mass per decade Following age 30, the acceleration becomes particularly notable after reaching 50. This graphic illustrates the difference in paths between a sedentary lifestyle and one incorporating active resistance training.
- Sedentary: Quick depletion of Type II muscle fibers (fast-twitch), resulting in weakness.
- Resistance Trained: Maintains functional mass, bone density, and metabolic rate.
Source: Synthesized Longitudinal Aging Studies
Your Daily Targets
As we age, we develop "Anabolic Resistance." We need more protein Use this tool to determine your baseline in order to stimulate the same muscle-building reaction as a younger individual.
Protein Target
Aim for 1.6g per kg of bodyweight. This combats anabolic resistance.
Hydration
The muscles are composed of 75% water, and dehydration can decrease strength output by as much as 10%.
Key Insight
Please provide your information in order to receive a personalized recommendation following the latest geriatric nutrition guidelines.
The Three Pillars of Maintenance
Select the tabs underneath to delve into the individual criteria for Exercise, Nutrition, and Lifestyle.
Movement is Medicine
The goal after 50 is not max-effort powerlifting, but controlled hypertrophy For optimal cardiovascular health, it is important to incorporate a combination of Zone 2 cardio exercises to target mitochondria and Heavy Resistance training to strengthen bones and muscles.
🏋️ Resistance Training
Work out 2-3 times a week, concentrating on compound movements like Squats, Hinges, and Presses. Strive for 8
🏃 Cardio (Zone 2)
150 minutes per week of low-intensity exercise, allowing for conversation, has been shown to enhance insulin sensitivity.
🧘 Impact & Mobility
Jumping rope or brisk walking can help improve bone density, while stretching can enhance joint flexibility.