Muscle wasting in the elderly and other at risk populations

Many of our elderly parents and relatives struggle with weakening muscle strength and sarcopenia (muscle wasting). This is also of great concern for patients with forms of cancer or other autoimmune diseases. A new study suggests that the RDA for daily protein intake should actually be greater than that for younger populations. This is because "Aging muscle is less sensitive to lower doses of amino acids than the young and may require higher quantities of protein to acutely stimulate equivalent muscle protein synthesis above rest and accrue muscle proteins."

This study also recommends that the elderly may benefit from eating protein evenly throughout the day, so as to promote an optimal per meal stimulation of MPS. The branched-chain amino acid Lucine (see list of foods rich in this amino acid below) is thought to play a central role in mediating mRNA translation for muscle protein synthesis. The amino acid Lucine also needs to be in greater supply in elderly populations. The study goes on to note that; "Thus, older adults should distribute their daily protein equally across three or more daily meals. For example, given our findings that the elderly require more protein to increase MPS above rest than the young, in a 75 kg individual consuming ~60 g of protein daily (based on the RDA of 0.8 g·kg-1), this would mean consuming ~20 g of protein with each meal, as opposed to a typical feeding regimen in which the elderly typically ingest smaller amounts of protein with breakfast (~8 g) and lunch (~12 g) and the majority of dietary protein with dinner (~40 g) [73]."

With regard to exercise the research advises "resistance exercise in the elderly to induce hypertrophy, improve strength and improve physical function. In older adults who are not restricted by physical disability, frequent high-intensity weight lifting will increase lean muscle mass. Alternatively, low-intensity high volume weight lifting may also promote an adaptive response in the elderly provided the working muscle is sufficiently 'stressed' (i.e. via blood flow restriction to the muscle or lifting to failure)."

You can read the entire study here:Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing
Leigh Breen and Stuart M Phillips* http://www.nutritionandmetabolism.com/content/8/1/68

A note about amino acids supplementation - it is best to try and get any amino acid from food sources first. Supplementation with amino acids should be with full spectrum supplement because supplementing with only one amino can cause health concerns unless strictly supervised by a physician.

Lucine rich food sources:
cottage cheese
beef - be sure to get grass fed
eggs - be sure to get free range omega 3 enriched
legumes - especially lentils, chick peas, sesame seeds
peanuts
fish - especially salmon
chicken - free range please!

Here is another link to Lucine rich foods:
http://www.altarofamps.com/PDFS/195.pdf