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Protein nutrition, exercise and aging.

William J Evans1

  • 1Nutrition, Metabolism, and Exercise Laboratory, Donald W. Reynolds Center on Aging, Slot 806, University of Arkansas for Medical Sciences, Little Rock, AR 72205, USA. evanswilliamj@uams.edu

Journal of the American College of Nutrition
|January 11, 2005
PubMed
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Aging causes muscle loss (sarcopenia) and fat gain. Resistance exercise and adequate protein intake can help older adults build muscle mass and strength, improving body composition.

Area of Science:

  • Gerontology
  • Exercise Physiology
  • Nutritional Science

Background:

  • Aging is characterized by significant body composition changes, including skeletal muscle loss (sarcopenia) and increased body fat.
  • Sarcopenia is multifactorial, influenced by decreased physical activity, hormonal shifts, insulin resistance, and potentially inadequate protein intake.
  • While the Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg/day, many elderly individuals consume less, exacerbating sarcopenia.

Purpose of the Study:

  • To explore strategies for counteracting age-related muscle loss and improving body composition in older adults.
  • To investigate the role of resistance exercise and dietary protein in mitigating sarcopenia.
  • To understand the physiological mechanisms underlying muscle adaptation to exercise and nutrition.

Main Methods:

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  • Review of existing literature on aging, sarcopenia, exercise, and nutrition.
  • Analysis of studies examining the effects of resistance training (concentric and eccentric contractions) on muscle protein synthesis and turnover.
  • Examination of research on protein intake recommendations and supplementation in elderly populations.

Main Results:

  • Resistance exercise, particularly eccentric contractions, can induce muscle damage that stimulates protein synthesis and turnover.
  • Resistance exercise improves protein utilization efficiency, reducing nitrogen excretion and potentially lowering dietary protein needs.
  • Increased dietary protein intake (up to 1.6 g/kg/day) may enhance muscle hypertrophy in response to resistance training.
  • Protein-calorie supplementation in very old adults has been linked to greater gains in strength and muscle mass compared to placebo.

Conclusions:

  • Strength conditioning is a key strategy to increase muscle size and combat sarcopenia.
  • Optimizing dietary protein intake, potentially above the RDA, can support muscle adaptation to exercise in older adults.
  • Eccentric muscle contractions and targeted nutritional strategies are crucial for enhancing muscle mass and function in aging individuals.