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Key Takeaways
- Sarcopenia, an age-related loss of muscle mass, can make everyday activities harder and increase the risk of falls in older adults.
- Research shows that combining resistance training, balance exercises, and adequate protein intake improves strength, mobility, and lean muscle mass in people with sarcopenia.
- Protein supplements can be helpful for some people, but they should be tailored to individual health needs and discussed with a healthcare provider.
All adults lose muscle as they age, but sarcopenia—a more severe, age-related loss of muscle mass and strength—can make it harder to stand, walk, and stay physically independent. It also raises the risk of falls, which can lead to serious injuries and even death in older adults.
New research suggests that combining strength and balance training with protein supplementation can improve muscle strength and other physical functions for people with sarcopenia.
A Combo of Resistance Training, Balance Exercises, and Protein
In a meta-analysis published in the Journal of Nutrition, Health & Aging, researchers found that a combination of strength training, balance exercises, and protein supplementation improved walking speed, grip strength, and lean muscle mass in people with sarcopenia.
Rachel Prusynski, DPT, PhD, an assistant professor of rehabilitation medicine at the University of Washington, said that people in their 60s should include balance training alongside resistance training.
“Because resistance training doesn’t directly address balance, exercises that specifically target balance should be added,” Prusynski said. “These are often activities that include stepping over objects, walking on uneven surfaces, and quick direction changes.”
Resistance training should typically be done at least twice a week, Prusynski said. For balance training, three or more days a week may be even more effective. “If someone can perform 10 or more repetitions of an exercise without difficulty, the weight or level of difficulty should be increased,” she added.
Protein Alone Isn’t Enough
According to the review, increasing protein intake without exercise didn’t improve their strength or mobility.
For people with sarcopenia, protein supplements aren’t always necessary, but they can be strategically useful, said Caroline Susie, RDN, LD, a dietitian in Dallas and a spokesperson for the American Academy of Nutrition and Dietetics.
If possible, Susie said, always take a “food-first” approach and get your protein from whole food sources such as chicken, eggs, beans, nuts, and seeds. “Aim for 25-30 g protein per meal,” she added.
When Protein Supplements Can Help
Older adults on GLP-1 drugs may lose significant lean body mass, and this “may push some over the threshold into frailty,” Susie said. For older adults who are using GLP-1s, protein shakes and powders can be practical, she added.
Protein intake should be discussed with a healthcare provider, especially for older adults, said Shahreen Panarotto, MD, medical director of the Division of Palliative Care and Geriatrics at St. Joseph’s Health.
That’s because not everyone can tolerate the same amount or type of protein, she explained. For example, people with kidney disease may need to limit their protein intake, while those with gout are often advised to avoid red meat, even though it’s a common protein source.
When it comes to protein powders and drinks, Panarotto noted that some options are easier to digest than others, so a doctor’s guidance can be helpful. “And if you have diabetes and are considering a protein drink, you’ll want to take one that is sugar-free,” she added.