Facts About Muscle Loss Interactive

You can lose up to 1% of your muscle mass per year from middle-age and, in severe cases, 50%by the time you reach your 80s and 90s2.

Protein is an important nutrient for lean muscle mass, strength and physical function. As you age, it becomes especially important because the body is less effective at processing protein into muscle mass.

Research has found that around 50% of older adults1 are

Facts about Muscle Loss

typically not consuming enough protein to meet their needs, due to lack of awareness, reduced appetite, cost and convenience.

The Reference Nutrient Intake for adults is 0.75g protein per kg bodyweight per day. Research suggests that a higher intake of around 1.3g per kg bodyweight per day might be appropriate for healthy older adults when following a strength training programme to maintain or improve muscle mass. Try to eat protein rich foods with each meal and spread your intake across the day.

You can increase your protein intake by adding sauces to meats to make them more palatable; adding cheese, nuts and seeds to other foods; eating simple protein foods such as dairy, eggs, tinned fish, beans and pulses; eating high protein snacks between meals such as yogurt or nut butter; and eating protein fortified foods.

Strength training is an important part of the equation. The NHS recommends you perform at least two training sessions per week3. Take a look at the NHS website for examples of simple strength exercises you can do at home. You can also perform various exercises using resistance bands which is another safe and effective option.

Facts about Muscle Loss

References

1) Morris et al. 20202) Wilkinson, Piasecki and Atherton, 20183) NHS 2021