Muscle loss can be slowed through proper nutrition!

Maintaining muscle mass in older adults is an issue that deserves attention

Maintaining muscle mass inolder adultsis a key to good quality of life and independent living. In 2024, Thailand had approximately 13.45 million older adults aged 60 years and over, accounting for 20.7% of the total population.

Why muscles are important for older adults

As people age, muscle breakdown begins to exceed muscle building. Especially between the ages of 40 and 80, as much as one-third of muscle mass may be lost. Strong muscles affect:

• Good immunity

• Stable balance

• Fall prevention

• Smooth daily living

Warning signs of muscle deterioration in older adults

Watch for these warning signs:

• Thinning arms and legs

• Difficulty sitting down and standing up

• Poor balance

• Frequent falls

• Unintentional weight loss

Protein: the main nutrient for building muscle in older adults

Older adults have protein needs that are clearly different from those of middle-aged adults.

• General older adults: 1–1.2 grams per kilogram of body weight per day

• Active older adults or those with chronic conditions: more than 1.2 grams per kilogram of body weight per day

What are good-quality protein sources for older adults?

1. Eggs

• Provide 6 grams of protein per egg

• Contain iron and essential vitamins

• General older adults can eat one egg per day

2. Fish

• An excellent source of protein

• Soft and easy to chew

• Low in fat and contains healthy fats from marine fish

3. Other meats

• Two tablespoons of chicken, pork or beef provide about 7 grams of protein

• Choose lean cuts

4. Milk and dairy products

• Older adults should drink 1–2 glasses of low-fat milk per day

• A good source of calcium and protein

Energy and essential nutrient requirements

Calculating appropriate energy needs

Older adults require 30 kilocalories per kilogram of body weight per day.

Example: A person weighing 50 kilograms needs 1,500 kilocalories per day.

Adequate energy intake helps protein be used for building muscle rather than as an energy source.

Essential vitamins and minerals

Vitamin D and calcium

• Vitamin D: helps calcium absorption and muscle function

• Calcium: older adults need at least 1,000 milligrams per day

• Good sources: milk, dairy products, small fish and leafy green vegetables

Vitamin B12

• Helps form red blood cells

• Nourishes and repairs muscles

• Supports protein synthesis

• Good sources: clams, liver, tuna, salmon and yoghurt

Magnesium

• Important for muscle and nervous-system function

• Helps muscles relax

• Prevents muscle contractions and cramps

Special nutrients for building muscle

Whey protein — the best-absorbed protein

Whey protein offers several benefits for older adults:

• Easy to digest and does not cause bloating

• Helps build muscle effectively

• Contributes to antioxidant protection

• Helps control blood sugar

HMB (β-Hydroxy β-Methylbutyrate)

• A nutrient found in muscle

• Plays an important role in building and slowing the breakdown of muscle mass

• Studies have found that it helps strengthen muscles and increase lean body mass

Leucine

• An amino acid important for muscle-protein synthesis

• Older adults need twice as much leucine as younger people

• Effectively stimulates muscle building

Principles for selecting foods from the five food groups

Food proportions for each meal

• Vegetables and fruit: half of the plate

• Rice or starch: one-quarter of the plate

• Meat, eggs and beans: one-quarter of the plate

• Milk: 1–2 glasses per day

• Water: 8 glasses per day

Adjusting food for chronic conditions

For people with diabetes

• Choose complex carbohydrates: brown rice and whole-wheat bread

• Avoid sweet foods: desserts, sugar and very sweet fruit

• Eat on schedule: divide food into 3 main meals and 2–3 snacks

• Control portions: use the food-exchange system

For people with high blood pressure

• Reduce sodium: avoid salty and pickled foods

• Increase potassium: bananas, papaya and leafy green vegetables

• Limit saturated fat: choose lean meat

For people with chewing or swallowing problems

• Soft foods: steamed fish, steamed egg and tofu

• Mashed foods: rice soup, congee and blended food

• Avoid: hard, sticky or seeded foods

Exercise to complement nutrition

Combined exercise

Exercise to increase muscle mass in older adults should include:

• Exercises for walking and balance

• Exercises for muscle strength

• Exercises for movement in three planes

Simple exercises at home

Modified push-up

• Helps build arm and chest muscles

• Prevents slips and falls

• Strengthens bones and muscles

Modified squat

• Helps build the leg, abdominal and core muscles

• Easy to do with minimal equipment

• Prevents slips and falls

Supplements and specialised products

Medical nutrition

Forolder adultswho have specific problems such as chewing and swallowing difficulties or a risk of malnutrition, medical nutrition is a good option.

Protein milk for older adults

Older adults with poor appetite or limited food variety can choose high-protein powdered milk, which:

• Is easy to consume and tastes good

• Helps provide complete protein

• Adds essential vitamins and minerals

Precautions and special recommendations

For people with chronic conditions

• Older adults with chronic kidney disease should consult a doctor to adjust protein intake

• People with high blood lipids should limit egg yolks to no more than 3 per week

Choosing protein sources

• Alternate among a variety of protein sources

• Include both plant and animal sources to obtain all essential amino acids

• Plant protein may be more suitable for older adults because it is easy to absorb

Distributing protein throughout the day

Many older adults receive only 7–10 grams of protein per meal, which is insufficient. Distributing protein evenly across all meals helps improve muscle-building efficiency.

Long-term benefits of appropriate nutrition

Appropriate food intake for building muscle in older adults leads to:

• Reduced risk of slips and falls

• Maintenance of strong muscle mass

• Prevention of muscle atrophy

• Stronger bones

• Faster recovery from illness

Monitoring and evaluation

Observe important signs

• Body weight: prevent excessive loss or gain

• Energy: observe alertness and vitality

• Bowel movements: the digestive system functions normally

• Skin condition: not dry and remains moisturised

Consulting a professional

Older adults with chronic conditions or specific health problems should consult a doctor or dietitian to create an appropriate food plan.

Comprehensive nutritional care for older adults

Appropriate nutrition together with regular exercise helpsolder adultshave a better quality of life and remain independent for longer.

A good nutritional plan for older adults should be flexible, adapted to each person’s condition and focused on high-quality foods to support age-related changes in the body.