Fit into old age? Take care of yourself, then this is possible
Fit into old age? Take care of yourself, then this is possible

Fit in old age - who doesn't want to be?

From the age of 20 our muscle mass is continuously reduced. From the age of 50 the muscle breakdown doubles, by the age of 80 we lose 40% of the muscle mass, especially in the legs. A few tips from our "elders advice"

From the age of 20 our muscle mass is continuously reduced. From the age of 50 the muscle breakdown doubles, by the age of 80 we lose 40% of the muscle mass, especially in the legs.

Scientists speak of an age-related sluggishness. This leads to more falls and often broken bones.

That is why it is not only essential in old age to do something to maintain muscle. Movement is essential in old age, not only to prevent muscle loss, but also for all organ functions. But that alone is not enough. You have to provide the body with enough protein to maintain the bone mass.

Wound healing is also delayed when there is a lack of protein. If you try to counteract this lack of protein by eating protein-rich foods such as fish, you have to consider that the gastrointestinal tract works more slowly in old age. This makes you less likely to feel hungry and, accordingly, you will not be able to eat as much as you would to compensate for the lack of protein.

But other factors also play a role. The chewing apparatus is often not so intact that it is fun to shred the food. The sense of taste and smell also diminishes, which limits the desire for something tasty.

Scientists have now found that a solution is to take up whey protein (whey protein). The whey protein is the most important protein for our muscles.

It is more digestible, has many essential amino acids and is rich in leucine, a muscle-building amino acid.

A study has now shown that the muscle mass was increased by 2 kg on average within 6-1 months, even if the muscles were already more severely reduced. For this, at least 20 g whey protein must be added per day.

You can use this powder in juices, fruit porridge, yogurt etc. stir in. Whey protein is tasteless, but also flavored in all conceivable flavors.

Already knew? - whey

Whey is a by-product of cheese making. It is rich in essential amino acids. It has a low fat content, but a high potassium, calcium and sodium content. A distinction is made between sweet and sour whey. If the water is removed from the whey, whey protein is obtained. This powder is mixed in liquid and can delay the aging of the body. Whey powder is low in calories and therefore suitable for supporting a diet.