Aging and Muscles
As we age, our muscles undergo progressive changes, primarily involving loss of muscle mass and strength. Muscle fibers reduce in number and shrink in size, and muscle tissue is replaced more slowly.
Lost muscle tissue may be replaced with tough, fibrous tissue, which can contribute to fatigue, weakness, and reduced tolerance to exercise. Changes in the nervous system also cause muscles to have reduced tone and ability to contract.
Muscles may become rigid with age and may lose tone, even with regular exercise. Elderly individuals often fall because of poor muscle strength and reduced balancing ability related to muscle aging.
However, performing physical activity can help to reduce or reverse the risk of disability and chronic disease. Resistance exercise training can improve muscle strength in both young and aging muscles. It is never too late to rebuild muscle and maintain it.
Aging and sports benefits
As people age, regular physical activity and exercise can provide numerous benefits for their physical and mental health. Sport, in particular, has been shown to improve cardiorespiratory fitness, physical function, and mental health, and reduce fat.
Although there is limited research on sport as a form of leisure-time physical activity for older adults, studies have shown that sport can provide positive health benefits for this population group. The main reasons for participating in sports among older adults are for physical and mental health benefits, being in a social, supportive community, and being part of a team.
However, as people age, their athletic performance typically diminishes due to reductions in muscular and cardiovascular endurance and strength. Nonetheless, with exercise, older adults can improve their fat-free mass and reduce their weight, body fat percentage, and fat mass.
Aging and Amino acids supplementation
Aging is associated with reductions in muscle mass, strength, and walking speed, which can be addressed through amino acid supplementation. Pure amino acids can stimulate muscle protein synthesis and improve net protein balance in older adults. Leucine, in particular, is effective in promoting the building of muscle protein.
A study found that older adults who consumed a formula of nine essential amino acids containing a high percentage of leucine, in combination with exercise, experienced faster rates of muscle synthesis than those who consumed whey protein. Branched-chain amino acid (BCAA) supplementation for five weeks led to increased physical performance, muscle strength, and muscle mass in middle-aged individuals. Essential amino acid (EAA) supplements are non-satiating and can be administered alongside food to enhance dietary protein intake in older adults.
It is recommended to ingest EAA-based supplements alongside meals with suboptimum amounts of protein. However, supplements may be given between meals in cases where older adults receive ample protein with their main meals.
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