Skeletal muscle mass declines at roughly 0.5–1% per year after age 50, accelerating after 60–65. Below threshold levels of mass and function, the formal diagnosis of sarcopenia applies (using EWGSOP or AWGS criteria). It raises the risk of falls and fractures, metabolic disease, and loss of physical independence.
Nutrition plays a central preventive role:
- Protein from food sources — the international PROT-AGE consensus recommends 1.0–1.2 g/kg/day for healthy older adults, rising to 1.2–1.5 g/kg in illness or frailty. ICMR-NIN’s Dietary Guidelines for Indians 2024 aligns at the lower end (around 0.95–1.0 g/kg from a typical Indian diet for adults 60+) and explicitly advises against indiscriminate protein supplementation in older adults — meeting needs from dal, milk, curd, eggs, fish, paneer, and lean meat is preferred. Use the protein requirements calculator for a personalised estimate.
- Leucine-rich protein sources (dairy, eggs, fish, lean meat, legumes + wholegrains) stimulate muscle protein synthesis most effectively.
- Vitamin D supports muscle function alongside bone health.
Resistance exercise remains the most powerful stimulus for preserving muscle — nutrition supports but cannot replace it. NIN-DGI 2024 recommends weight-bearing exercise 2–3 times per week alongside daily aerobic activity to delay sarcopenia. For the intersection of nutrition, exercise, and healthy ageing, read exercise and nutrition for cognitive decline prevention.