How can I prevent sarcopenia?

Follow a comprehensive nutritional approach to prevent sarcopenia:

• Reduce the amount of saturated fat, trans fatty acids, cholesterol, and total fat in your diet by eating only lean sources of protein and more plant foods.
• Increase your intake of omega-3 oils by eating flaxseed oil, walnuts, and cold-water fish such as salmon. Eat at least two, but no more than three, servings of fish per week.
• Increase your intake of monounsaturated fats and the amino acid arginine by eating regular but moderate amounts of nuts and seeds such as almonds, Brazil nuts, coconut, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and sesame and sunflower seeds; and by using a monounsaturated oil such as olive, macadamia, or canola for cooking purposes.
• Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange, and yellow vegetables, dark colored berries, and citrus fruits.
• Limit your intake of refined carbohydrates. Sugar and other refined carbohydrates lead to the development of insulin resistance, which, in turn, is associated with increased silent inflammation, the cause of sarcopenia.
• Utilize the benefits of whey protein by taking 25 to 50 grams of whey protein daily.
• If you are on a strength-training program, take 1 gram of creatine for every 50 pounds of body weight before you work out.

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