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 — the evidence consistently supports higher intake in older adults: 1.2–1.6 g/kg body weight per day (vs the standard 0.8 g/kg for younger adults). 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. For the intersection of nutrition, exercise, and healthy ageing, read exercise and nutrition for cognitive decline prevention.