1 out of 3 adults age 50 and older suffer from sarcopenia, a progressive loss of muscle mass and strength, which can affect a person's energy and ability to perform daily activities. Maintaining muscle mass and strength reduces the risk of sarcopenia. The researchers found that increasing resistance exercise, through activities such as weight lifting, Strength training 2-3 times a week with light to moderate weight in the first 3-5 weeks and gradually increase the weight to moderate to heavy for better muscle stimulus to get the bigger and stronger. The strength training also helps you to lose body fat during the recovery phase. Muscle once exerted with optimum load near to failure need 48 to 72 hours for recovery.
The daily intake of HMB (an amino acid metabolite that occurs naturally in muscle and is found in small amounts in some foods, such as avocado, grapefruit and catfish), protein and essential amino acids, all helped to improve muscle mass, strength, and function. "Most people think that sarcopenia only impacts people in nursing homes or other long-term care facilities, but these findings show that is simply not the case," "That's why it's important for adults and physicians to take nutrition seriously and evaluate whether people are receiving the nutrients needed to maintain muscle health as they age."