SARCOPENIA by Donna Hayek RD

DEFINITION:  

  • Loss of muscle
  • Loss of strength

 

WHO IS AT RISK: 

  • The obese
  • The diabetic 
  •  Post-menopausal women 
  • High-stress individuals
  • High inflammation individuals

 

EXERCISE TREATMENTS: 

  • Resistance exercise- helps build muscle
  • Aerobic exercise
  • Balance training

 

NUTRITION TREATMENTS:

  • Increased protein intake
  1. At least 20 grams per meal
  2. At least 10 grams per snack
  3. Pair proteins with carbohydrates
  4. Eat a variety of animal and plant sources

 

PROTEIN SOURCES
FOOD SERVING SIZE PROTEIN (GRAMS)
Raw lentils ½ cup 24
Canned tuna 3 ½ ounces 24
Raw shrimp 3 ½ ounces 24
Raw chicken breast 3 ½ ounces 23
95% lean ground beef 3 ½ ounces 21
Greek yogurt 7 ounces 20
2% cottage cheese ½ cup 12
Pumpkin seeds 1 ounce 9
Skim milk 8 ounces 8
Protein powder 1 tablespoon 5
Egg 1 large 4