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
- At least 20 grams per meal
- At least 10 grams per snack
- Pair proteins with carbohydrates
- 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 |