Sarcopenia: Understanding Muscle Loss and How to Combat It

Sarcopenia is a condition defined by the progressive loss of muscle mass and strength, particularly as we age. This decline can result in physical disability, reduced quality of life, and even increased mortality rates (1,2). Although aging is a primary cause, other factors like physical inactivity, poor nutrition, and chronic diseases also contribute to muscle loss (2).

The Role of Protein in Protecting Your Muscles

The good news is that increasing dietary protein can help mitigate muscle loss, especially when combined with regular exercise (3). Protein plays a vital role in maintaining and building muscle by stimulating muscle protein synthesis (MPS), the process by which new muscle proteins are produced (4). When you consume protein, it breaks down into amino acids, which act as “building blocks” for muscles and promote the synthesis of new muscle proteins (4).

Why Exercise and Protein Work Better Together

Research shows that combining higher protein intake with exercise has a synergistic effect, significantly improving muscle mass and strength in both younger and older individuals (5).

Spread Your Protein Intake for Maximum Benefits

Recent findings suggest that the timing and distribution of protein intake are just as important as the total amount. Instead of consuming most of your daily protein at one meal, aim to distribute protein evenly across breakfast, lunch, and dinner (6). This approach not only supports muscle maintenance but also improves satiety, which may help with body weight control (7).

Why Dairy Protein is an Ideal Choice

Dairy protein is a high-quality, complete protein source that contains all the essential amino acids your body needs (8). Compared to other sources like soy, dairy protein is highly digestible, meaning your body can absorb and utilize more essential amino acids per gram of protein (8). This makes dairy an excellent option for supporting muscle health and helping balance protein intake throughout the day.

Take Action: Small Changes Make a Big Difference

• Prioritize protein at every meal—consider dairy-based options like milk or yogurt.
• Combine protein intake with regular exercise, such as resistance training.
• Spread your protein intake evenly across the day to maximize its impact.

By making these simple changes, you can take steps to protect your muscles, maintain strength, and support healthy aging.