Aging and Stuff

Question 1

What is sarcopenia?

Answer 1

Sarcopenia is the age-related loss of skeletal muscle mass, strength, and function. Causes include reduced physical activity, hormonal changes, inadequate protein intake, and decreased responsiveness to anabolic stimuli.

Question 2

What is anabolic resistance?

Answer 2

Anabolic resistance is the diminished ability of aging muscles to synthesize protein in response to anabolic stimuli like dietary protein intake and exercise.
It contributes to muscle loss and impairs recovery from periods of inactivity.

Question 3

Strategies to combat anabolic resistance:

Answer 3

Optimized Protein Intake:
Dose: 20-40g of high-quality protein (e.g., whey) per meal.
Timing: Spread throughout the day (~every 3-4 hours) to maximize muscle protein synthesis.
Include leucine-rich foods or supplements (3-4g leucine per meal).
Resistance Training:
Progressive resistance training (2-3 sessions per week) improves muscle sensitivity to anabolic stimuli.
Physical Activity:
Incorporate daily physical activity, including walking, stretching, and aerobic exercises.
Omega-3 Fatty Acids:
Dosage: ~2-4g/day.
Enhances muscle protein synthesis and reduces inflammation.
Creatine Supplementation:
Dosage: 3-5g/day.
Supports muscle energy metabolism and may counteract muscle atrophy.

Question 4

What is the ‘catabolic crisis’ model of
age‐related muscle loss?

Answer 4

The catabolic crisis model suggests that periods of illness, injury, or inactivity (e.g., hospitalization, surgery, or infections) cause sharp, rapid declines in muscle mass and function in older adults.

Key points:

These acute episodes exacerbate sarcopenia.
Recovery is often incomplete, leading to cumulative losses over time.
Examples of “crises” include minor/major surgery, pneumonia, or COVID-19.
Muscle loss during these periods can push individuals below the “threshold” for physical independence, significantly affecting quality of life.

Prevention and Recovery Strategies:
Nutrition: Maintain adequate protein intake (1.2-1.6g/kg/day) and supplementation during recovery.
Physical Therapy: Early mobility interventions during hospitalization.
Prehabilitation: Strengthen muscles before planned surgeries.

Question 5

Supplement Design to Combat Sarcopenia

Answer 5

Whey Protein Isolate:
Dose: 20-30g per serving.
Stimulates muscle protein synthesis effectively.
Vitamin D:
Dose: 1,000-2,000 IU/day.
Supports muscle function and bone health.
Omega-3 Fatty Acids (EPA/DHA):
Dose: 2-4g/day.
Reduces inflammation and improves anabolic signaling.
Antioxidants (e.g., Vitamin C & E):
Combat oxidative stress, which accelerates muscle loss.

Question 6

Enhancing Athletic Performance

Answer 6

Endurance Athletes:
Carbohydrate Loading:
Maximize glycogen stores before events.
~8-12g/kg of carbs 24-48 hours prior.
Protein:
Moderate protein intake (~1.2-1.4g/kg/day) to support recovery.
Electrolytes:
Sodium and potassium replenishment during long events.
Caffeine:
Dosage: ~3-6mg/kg 1 hour before exercise for improved focus and endurance

Question 7

Enhancing Athletic Performance

Answer 7

Sprint/Team Athletes:
Creatine Monohydrate:
Improves short-term power and recovery.
Beta-Alanine:
Dosage: 3-6g/day.
Buffers lactic acid and delays fatigue.
Protein:
~1.4-1.8g/kg/day for muscle repair.
Carbohydrates:
High-carb intake (~5-7g/kg/day) for energy during intermittent high-intensity efforts.

Question 8

Enhancing Athletic Performance

Answer 8

Strength Athletes:
Protein:
Higher intake (~1.6-2.2g/kg/day) to support muscle growth and recovery.
Creatine Monohydrate:
Increases muscle strength and hypertrophy.
Leucine:
Enhances muscle protein synthesis.
Progressive Overload Training:
Essential for muscle growth and strength gains.