Sarcopenia

Sarcopenia is the progressive loss of muscle mass and physical function which occurs with aging.

​

Criteria:

• 1) Low muscle strength (probable if this the only thing met) – Tested with hand goniometer

• 2) Low muscle quantity or quality (confirmed if this is also met) – Tested with DXA scan (or CT/MRI)

• 3) Low physical performance (severe if all three met) – Tested with timed walk ​

 

​

Strengthening

• We care more about power (force over time); so best to do FUNCTIONAL exercises, weighted, doing concentric phase faster than eccentric phase

• Low intensity and high velocity is effective for sarcopenia

​

​

Diet and Supplements

• High levels of total protein (25-30 g) taken 1-3 hours after exercise

• High intake of amino acids (leucine >2g)

• Vitamin D 800 IU once daily

• Creatine loading dose 20 g/day for 5-7 days, followed by maintenance dose 3-5 g/day

​

Exercise reduces falls by 23%, through a combination of

balance exercises, tai chi, and strengthening