Dietary approaches to maintaining muscle mass

Skeletal muscle is a vital tissue for the maintenance of physical independence and quality of life across the lifespan. Skeletal muscle mass is regulated by net protein balance—the difference between muscle protein synthesis and muscle protein breakdown rates—and can be maximized by resistance exercise and consuming adequate amounts of high-quality dietary protein at strategic times across the day. The age-related decline in skeletal muscle mass has been coined sarcopenia. The preservation of skeletal muscle becomes vital as we age, as the loss of skeletal muscle mass can contribute to impairments in functional capacity and an increased risk of chronic metabolic diseases. In turn, individuals with anabolic resistance, such as those with sarcopenia, should attempt to preserve lean mass by consuming dietary protein intakes above the recommended dietary allowance and couple these feeding strategies with a resistance training program that caters to their physical limitations.