Longevity - En blogg om hälsa - Sarkopeni

Sarkopeni

Sarkopeni betyder förlust av muskelmassa vilken orsakas av vårt naturliga åldrande. Detta påverkar bland annat din muskelstyrka, din balans och till exempel din gång negativt. Sarkopeni kan även påverka din förmåga att utföra vanliga vardagssysslor och aktiviteter. Till exempel förlorad förmåga att gå i trappor, att kunna flytta på möbler, bära hem matkassar och gå promenader.

Att musklerna bryts ned och förlorar sin funktion är en allvarlig konsekvens av åldrandet och kan orsaka fallolyckor och sämre ämnesomsättning. Sarkopeni kan förebyggas genom fysisk aktivitet och proteinrik kost. Tilläggas skall att den proteinmängd som livsmedelsverket rekommenderar som dagligt intag baseras på vilken dos du behöver för att inte bli sjuk. Den säger egentligen ingenting om hur mycket du bör äta för att fortsatt utveckla muskelmassa även på äldre dagar. (se nedan)

  • Du som är vuxen behöver 0,83 g protein per kg kroppsvikt per dag. Väger du 64 kg behöver du alltså 53 g protein per dag. Äter du 2500 kilokalorier (kcal) om dagen och följer rekommendationen om att få 10-20 procent av kalorier från protein får du i dig 63-125 g protein per dag.
  • För dig som är över 65 år kan ett större intag av protein motverka minskningen av muskelmassa som kommer när man blir äldre. Proteinet bör bidra med 15-20 procent av energin så att det du får i dig motsvarar 1,2-1,5 g protein per kg kroppsvikt.
Dr Layman har över 120 peer reviewade forskningspublikationer. Han har 30 år som professor i näringslära vid University of Illinois i Urbana-Champaign. Han är Prefekt vid institutionen för kostvetenskap. Han är Biträdande dekanus för lantbrukshögskolan. Han har Doktorsexamen i näringslära och biokemi och en Magisterexamen i biokemi. Han tycks veta vad han pratar om helt enkelt. Hans rekommendationer gällande proteinintag ser helt annorlunda ut. För äldre människor rekommenderar han ett intag på 2 gram protein per kilo kroppsvikt för att bibehålla muskler men 2.5 gram om du vill bygga muskler. Han menar att proteinet måste fördelas under flera tillfällen under dagen då kroppen bara klarar av att ta upp en viss del åt gången. Hans teorier är väldigt intressanta och jag rekommenderar er att lyssna på samtalet mellan honom och Dr Peter Attia.
 
 
 
Jag har valt att inte fasta längre perioder just nu just för att jag tolkar Dr Layman som att det är negativt för muskelmassan. Däremot kör jag periodisk fasta regelbundet. En till två dagar i veckan försöker jag få i mig frukost.
 
Jag är 51 år nu och tack vare mitt höga proteinintag och min rutinmässiga träning så bygger jag fortfarande muskler. 
 
 
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