THE BEST FOOD
Sarcopenia is one of those words that makes us dread a diagnosis until it finally affects us directly. It’s defined as the progressive loss of muscle mass and strength that accompanies aging, and it’s not just a quirk of nature: from the age of 30, we lose between 3% and 5% of muscle mass per decade, and this figure accelerates dramatically after 60. The result is palpable: legs that tremble when standing, arms that can no longer hold a grocery bag, and a frailty that diminishes independence and quality of life.
But here’s the good news: sarcopenia isn’t an inevitable fate. Science has shown that we can manage it, and even partially reverse it, with two powerful tools: resistance training and, of course, proper nutrition. And when we talk about nutrition, there’s no single “magic food,” but rather a strategic approach focused on high-biological-value proteins and nutrients that activate muscle protein synthesis.
The best diet to combat sarcopenia is one that combines three essential elements: high-quality protein (with all the essential amino acids), leucine (the amino acid that activates muscle protein synthesis), and D (which enhances muscle function and calcium absorption). Among the most recommended foods are…, oily fish, chicken, Greek yogurt, and, for those who prefer vegetarian options, a combination of legumes and whole grains.
But knowing what to eat isn’t enough; the key lies in how, when, and how much. Older adults need to distribute their protein intake throughout the day (25-30 grams per meal) and consume it by taking advantage of opportunities offered by physical activity.
Here are three recipes specifically designed to strengthen legs and arms in older adults, along with clear instructions for their proper use.
Recipe 1: Greek yogurt, and red berry smoothie (Fortifying breakfast)
Ingredients: 1 natural Greek yogurt (200g), 1 boiled egg (only the white to reduce cholesterol, or the whole one if there are no restrictions), 1/2 cup of red berries (fresh or frozen), 1 tablespoon of chia seeds, 1 teaspoon of honey (optional).
Preparation: Blend all ingredients until you obtain a creamy and homogeneous mixture.
Recommended use: Drink this shake for breakfast, preferably within one hour of light exercise (such as a 20-minute walk). It provides approximately 25 grams of high-biological-value protein, ideal for initiating muscle protein synthesis. Consume daily.
Recipe 2: Baked salmon with lentil and spinach puree (Main course)
Ingredients: 1 salmon fillet (150 g), 1 cup of cooked lentils, 2 cups of fresh spinach, 1 clove of , olive oil, salt and spices to taste.
