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20.09.2023

Combination of animal and plant foods keeps the muscles of people over 65 in optimal shape

The optimal diet for people over 65 who want to maintain their muscle mass and strength contains both protein-rich animal foods and plant foods with bioactive and health-enhancing phytochemicals.

Study
Epidemiologists from Peking University in China analyzed data from 2,771 participants in the Chinese Longitudinal Health Longevity Survey. The participants were 65 or older in 2011-2014. Their muscle mass was normal.

The researchers followed the study participants from 2011-2014 to 2018. They were able to see how the participants' muscle mass had developed during this period. They were also able to use questionnaires to determine how well the participants physically functioned in daily life.

The researchers were interested in an association between these variables and the participants' diet. They looked at the intake of plant-based foods, such as grains, vegetable oils, fresh fruits, fresh vegetables, legumes, garlic, nuts, tea, salt-preserved vegetables, and mushrooms or algae, but also at the intake of protein-rich animal products. products such as milk and related dairy products, eggs, fish, and meat.

Results
A diet with many animal and few plant products [Group 1] and a diet with few animal and few plant products [Group 2] is not conducive to maintaining muscle mass as the years go by, the figure below shows. On the other hand, a diet with a lot of plant-based foods, with a lot [Group 3] or little animal foods, [Group 4] is.

The study participants completed 2 questionnaires that allowed the researchers to determine whether the study participants had enough muscle strength for everyday activities. These were the BADL and the IADL.

The researchers found the most favorable scores among study participants who consumed both a lot of plant-based and a lot of animal-based foods, the figure above shows. Click on it for a larger version.

Explanation
The optimal diet to maintain muscle mass and function as the years go by apparently contains not only the high-quality proteins that animal products provide, but also the protective substances in plant foods.

Source:
BMC Geriatr. 2023 Sep 16;23(1):569.

More:
Too little protein at breakfast and lunch inhibits muscle growth in the elderly 04.07.2020
Protein requirement of over 65s is higher than you think 19.08.2017
Elderly muscles need more protein 21.08.2014

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