Poor muscle strength requires two nutrients, and one key to master! Nutritionist: Pay attention to the total branched-chain amino acid content

The next wave of BA.5 epidemic may be coming, and we need to pay attention to the elderly and children with lower immunity and weaker physical strength, as they are high-risk groups for infection. In addition, due to staying at home for a long time, the epidemic may also cause "home malnutrition syndrome", resulting in poor physical and muscle strength, and even sarcopenia. Nutritionists remind us that we must supplement vitamin D and protein to strengthen bones and muscles. Especially when supplementing protein, you must know one key point!

Many elders or grandparents may stay at home more to avoid infection, but their home lifestyle will lead to insufficient exercise and less sun exposure, resulting in vitamin D deficiency, which affects bone and muscle strength. Even neglecting the supplementation of nutrients such as protein and amino acids will cause physical strength to deteriorate, thus affecting health.

Vitamin D deficiency not only affects bone health, but also aggravates graying depression and causes loss of appetite

Nutritionist Lin Shihang said that vitamin D has always been a nutrient that Taiwanese people lack. Studies have shown that the effectiveness of synthesizing vitamin D through sun exposure for the elderly is lower, and they stay at home for a long time during the quarantine period. They cannot get enough vitamin D, which will lead to many problems of vitamin D deficiency. Vitamin D is related to calcium absorption and bone synthesis, so when vitamin D is deficient, it can easily lead to faster loss of bone calcium.

The elderly eat whatever they want, lacking in protein and branched-chain amino acids, which accelerates the loss of muscle strength

When children are at work and grandchildren are at school, the elders often have white porridge, pickled melons and vegetables as one meal. In addition to insufficient calories, there is also the problem of insufficient protein nutrition, especially branched-chain amino acids that can help muscle growth. In addition, the elderly themselves have a muscle synthesis rate that is lower than the loss rate, which will accelerate the decline of muscle strength.

The muscle strength of the elderly is the key factor affecting their quality of life. In addition to being related to activity level and vitamin D, muscle strength is also closely related to calories, protein and total branched-chain amino acids. Protein foods and total branched-chain amino acids provide raw materials for muscle synthesis and prevent osteoporosis and sarcopenia. So we must take good care of our elders and make sure they eat enough and eat wisely.

Studies have also shown that vitamin D deficiency can lead to loss of muscle strength and increase the risk of sarcopenia, which is the beginning of a vicious cycle.

The elderly must supplement 2 nutrients and master 1 key to prevent osteoporosis and sarcopenia

Vitamin D:

Studies have also shown that vitamin D deficiency can lead to loss of muscle strength and increase the risk of sarcopenia, which is the beginning of a vicious cycle. Let the elders take in enough vitamin D, such as dried mushrooms, egg yolks and oily fish, or take supplements directly. It is recommended to take at least 15 micrograms of vitamin D per day to reach the recommended intake.

protein:

Nutritionist Lin Shihang said that protein is one of the most important components of human muscle. Therefore, if protein intake is insufficient, there will be a risk of muscle loss, osteoporosis, and sarcopenia. Studies have shown that if the elderly eat 10 grams more protein every day to meet the recommended amount, their limb muscle strength performance and walking speed tests will be significantly better than those who do not consume enough. The recommended sources of protein intake are beans, fish, eggs, meat, and milk, all of which are high-quality protein sources.

(Photo provided by nutritionist Lin Shihang)

1. Key: When supplementing protein, pay attention to the total branched-chain amino acid content

When supplementing protein, you should pay attention to the "total branched-chain amino acid content", because muscles do not use all amino acids to synthesize muscle fibers, but only use branched-chain amino acids as synthetic raw materials, including leucine, isoleucine and valine, which are the raw materials for muscle synthesis, so the "total branched-chain amino acid content" is the key to the muscle strength of the elderly.

A recent study pointed out that the "total amount of branched-chain amino acids" consumed by the elderly is negatively correlated with the risk of sarcopenia. Some studies also pointed out that taking chicken essence supplements can relieve fatigue, which comes from branched-chain amino acids. Therefore, in addition to taking in enough protein in their diet, the elderly can also pay attention to the total branched-chain amino acid label when choosing supplements such as chicken essence and fish essence, so as to take in branched-chain amino acids to help supplement protein.