Preventing muscle ageing
6 important questions on Preventing muscle ageing
In which ways can the mitochondira be improved?
- Exercise works
- resistance
- endurance
- concurrent
- HIIT / power (image)
Nutrition ... Not so much work done yet
- PUFA: no effect shown yet
- resveratrol
- PL, pre-training
- PL, post-training
- RSV, pre-training
- RSV, Post-training -> higher
- Epicatechin
Potential for vitamin B3, B6, B9, B12 / PUFA / phospholipids
What does ursolic acid do?
prevend furter muscle mass loss
The trail
- standard care vs novel product
- 12 weeks
- close eye on them, weight, DEXA scanner, physical functioning
What were the results and conclusions?
- Body weight increases
- Fat mass increases more with standard care
- Improved walk speed
- No effects on other functional outcomes
conclusion
- A novel oral nutritional supplement
- containing whey + casein protein, ursolic acid, additional BCAAs and vitamin D
- Improves gait speed
- as compared to standard care in community-swelling older adults, driven
- by improved mitochondrial functioning
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The protein (and exercise) to improve muscle mass - ProMuscle
four arms
- Placebo
- Protein (30g/d)
- Resistance Exercise (2x per week)
- Protein + exercise
What are the results?
- just 30 grams extra protein per day is not enough
Exercise vs exercise + PRO
- There is effect, when also protein was taken in the lean body mass increased
- everyone is responding
RE + PRO: lean body mass
- inprovement with protein intake, not in every study
RE + PRO: muscle mass
- there is a small improment but it is not significant
RE + PRO: strength
- improvement but not significant
In conclusion:
- Resistance exercise definitely works
- Standard treatment against sarcopenia
- Protein might increase responses to resistance exercise
The protein (and exercise) to improve muscle mass - ProMuscle
four arms
- Placebo
- Protein (30g/d)
- Resistance Exercise (2x per week)
- Protein + exercise
What are the results?
- just 30 grams extra protein per day is not enough
Exercise vs exercise + PRO
- There is effect, when also protein was taken in the lean body mass increased
- everyone is responding
RE + PRO: lean body mass
- inprovement with protein intake, not in every study
RE + PRO: muscle mass
- there is a small improment but it is not significant
RE + PRO: strength
- improvement but not significant
In conclusion:
- Resistance exercise definitely works
- Standard treatment against sarcopenia
- Protein might increase responses to resistance exercise
Decreasing intramuscluar adipose tissue, what works?
- resistance
- endurance
- concurrent
Nutrition might work
- protein & vitamin D (image)
6 month 20mcg Vit D + 20 g Whey PRO
Plus 3x/w concurrent exercise
The question on the page originate from the summary of the following study material:
- A unique study and practice tool
- Never study anything twice again
- Get the grades you hope for
- 100% sure, 100% understanding
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