Sarcopenia Management: Exercise & Nutrition for Muscle Loss Prevention (Prevention & Treatment)

The comprehensive guide to managing and preventing sarcopenia (which is not purely age-related muscle loss). The doctors discuss the two distinct use cases for management: prevention and post-diagnosis treatment. We cover the latest evidence on resistance training, protein intake, supplement recommendations (creatine, vitamin D), and the critical role of medical management in preserving muscle mass, strength, and function to prevent falls.

CHAPTERS / TIMESTAMPS
00:00 Introduction to Sarcopenia Management: Prevention vs. Treatment
00:00:22 Exercise as the Biggest Lever for Prevention
00:01:18 Physical Activity Guidelines: Cardio and Resistance Training
00:02:04 Building Your "Physical 401k"
00:02:31 Nutrition for Prevention: Protein Intake Recommendations
00:03:11 Supplements (Creatine, Protein)
00:03:43 Animal vs. Plant-Derived Protein Sources (The Evidence)
00:05:52 Avoiding Secondary Sarcopenia: Optimizing Chronic Conditions
00:06:16 Management for Diagnosed Sarcopenia: The Role of Exercise
00:07:35 Concerns About Underloading and Under Training
00:08:45 Barbell Medicine's New Beginner Program (Sarcopenia Version)
00:10:21 Why We Need Challenging Intensity (FIT VPI Acronym)
00:11:36 Importance of Conditioning and Concurrent Training
00:13:09 Progressive Loading: Matching Training to Fitness
00:13:31 Nutrition Post-Diagnosis: Protein Bolus per Meal
00:14:40 Creatine and Low-Evidence Supplements (Vitamin D, Fish Oil, HMB)
00:16:32 Medical Management: Testosterone, Autoimmune Disease, and Medications
00:17:19 Medication Reconciliation (Beta-Blockers, Glucocorticoids)

KEY TAKEAWAYS & HIGHLIGHTS

Exercise is King: Resistance training is the most powerful tool for both preventing and treating sarcopenia. It preserves motor neurons and type two muscle fibers, maintaining strength and power.
Protein Target: Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily (0.6 to 0.8 grams per pound).
Protein Source: When overall protein intake is sufficient, evidence shows no difference in outcomes between animal and plant-derived protein sources for muscle gain. Plant sources offer additional health benefits (polyphenols, fiber).
Intensity Matters: For diagnosed sarcopenia, avoid under loading. Training intensity must be challenging to provide benefits, and reps should be moved with intention quickly if possible.
Supplements: Creatine (3-5g/day) shows modest positive effects on lean mass and performance. Other supplements like fish oil and HMB are generally not recommended.
Medication Review: Discuss medications like beta-blockers and glucocorticoids with your clinician, as they can compromise function or exercise intensity.

RESOURCES & LINKS

Check out the new Barbell Medicine Beginner Program (Sarcopenia version): (Coming Soon)
Follow us for more evidence-based information: @barbell_medicine on all platforms

#Sarcopenia #MuscleLoss #ResistanceTraining #Aging #StrengthTraining #ProteinIntake #Creatine