The meta-analysis, which was published in the Journal of Nutrition, Health & Aging<\/a>, analyzed data from thousands of people and came up with straightforward guidance that everyone can use. <\/p>\n Here\u2019s what the researchers discovered when it comes to preventing muscle loss as you age, plus why it makes sense. <\/p>\n Meet the experts: Scott Keatley, RD,is the co-owner of Keatley Medical Nutrition Therapy<\/a>. Bert Mandelbaum, MD<\/a>, is a sports medicine specialist and orthopedic surgeon at Cedars-Sinai Orthopaedics and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Medical Center in Los Angeles.<\/p>\n What did the study find?<\/p>\n For the study, researchers analyzed data from 96 randomized controlled trials in order to understand the effectiveness of different types of exercise on muscle strength, physical function, and muscle mass in people with sarcopenia. <\/p>\n After crunching the numbers, the researchers found that a combination of strength and balance training, along with protein intake, led to the biggest improvements in walking speed, grip strength, lean muscle mass, overall performance, and balance. <\/p>\n People who ate protein but didn\u2019t exercise only had small changes in their muscle mass, and didn\u2019t see meaningful improvements in their strength or mobility. <\/p>\n Why is this combination important for preventing muscle loss?<\/p>\n A big element is that these factors will help to support your playspan, which is the ability to stay physically active as you age, says Bert Mandelbaum, MD<\/a>, sports medicine specialist and orthopedic surgeon at Cedars-Sinai Orthopaedics and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Medical Center in Los Angeles. <\/p>\n Approaching playspan from multiple areas of health\u2014your diet, balance training, and exercise\u2014can come together to support longevity. \u201cIt\u2019s important to be comprehensive,\u201d he says. <\/p>\n While exercising to combat muscle loss makes sense, protein is crucial, too, according to Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy<\/a>. \u201cAs we age, muscles become less responsive to protein, a process known as anabolic resistance,\u201d he explains. \u201cHigher protein intakes help overcome this by repeatedly triggering muscle protein synthesis throughout the day.\u201d While the Recommended Daily Allowance (RDA) is for 0.8 grams per kilogram of body weight, active women looking to gain muscle may want to aim for<\/a> 1.2 g\/kg or slightly above.<\/p>\n Protein provides the building blocks for muscle, but resistance exercise provides the signal that tells the body to actually build it, according to Keatley. \u201cWithout mechanical loading, amino acids are more likely to be used for energy or general maintenance rather than new muscle tissue,\u201d he says. \u201cThis disconnect is even stronger in older adults.\u201d <\/p>\n The national guidelines suggest a minimum of two days per week of muscle-strengthening activity, although upping that to three (and even up to five) sessions a week can help support muscle-building.<\/a> (Always talk to your healthcare provider or a trainer before drastically changing your exercise routine or diet.) <\/p>\n
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