Questions about Sarcopenia

I just finished the seminar given by Dr. Austin Baracki on Sarcopenia, and I have a few questions about how that cashes out into real life training. I am 59 and have been training for several years.

  1. Given that older folks tend to lose muscle mass, how would you characterize the need to do specifically strength training compared with training for hypertrophy? Is there a balance that one should shoot for? How would that affect programming and the specific kinds of training that should be done?

  2. In terms of meals, and the resistance to muscle protein synthesis, how should diet be affected. Instead of maybe 30 grams of protein in a meal, should that be upped to 40 or 50 grams per meal?

Thanks!

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  1. No, we feel that any good strength training program should necessarily promote skeletal muscle hypertrophy as part of the process. (We also don’t think that it’s possible to clearly separate the two, either).

  2. Unless you are profoundly anabolically resistant (due to the factors mentioned in the video), it is unlikely that you would require 50 grams of protein to generate an MPS response. If you are a generally healthy, physically active individual (even if you’re a bit older), 30 grams is probably adequate. The more sedentary or ill (acutely or chronically) you are, or if you’re in a calorie deficit, those are additional factors that contribute to anabolic resistance and may benefit from a higher intake. However, without measuring your blood MPS rates (which, to be clear, we can’t / don’t do), it’s impossible to know with 100% certainty. We have provided guidelines for total daily protein intake, and you can simply divide that up across your meals.

Good to know, thanks!

Would you please link some research that shows that improving diet (especially protein) and resistance training (even if just standing up from a chair) improves outcomes in the elderly? I’m especially interested in countering caregivers who say things such as maintaining weight (rather than maintaining muscle mass) is all that matters and that muscle loss is a consequence of underlying pathologies (or just age) that are the actual cause of bad outcomes.

There are a number of studies and reviews of varying quality and applicability. What have you found yourself and how familiar are you with the EWGSOP guidelines?

Additionally, I don’t think trying to “counter” providers is a great strategy when it comes to changing someone’s mind (if it needs to be changed).

Maintenance of weight can be a useful proxy for muscle mass retention, though sarcopenic obesity and age-related changes in body comp tend to muddy this. That said, I think it’s a pretty reductionist view to suggest muscle mass loss has no direct implications on mortality and morbidity.

All of the citations are listed on the slides in my recent YouTube lecture video.

Just in case anyone is looking for the original Sarcopenia articles from the blog/site, here they are:

“Gainzz in Clinical Practice”

Part 1: GainzZz™ in Clinical Practice: Part I | Barbell Medicine
Part 2: GainzZz™ in Clinical Practice Part II | Barbell Medicine
Part 3: GainzZz™ in Clinical Practice: Part III | Barbell Medicine
Part 4: GainzZz™ in Clinical Practice Part IV | Barbell Medicine

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Some context for my question: A 97 year old male with a variety of health issues (including at least mild heart problems, COPD and CKD), described by all medical professionals who see him as in excellent health for his age, who is frail and needs a walker and who can get up from a chair using his arms. The relevant medical professionals include internal medicine / geriatrics, cardiology, RNs, a nurse practitioner, registered dietitians and various PTs. None of them seem very interested in research generally, except the cardiologist who frequently notes that there’s essentially no good research on people in their 90s.

I agree that “counter” is not an appropriate attitude and I regretted using that word as soon as I hit post. I try not to be at all argumentative with his healthcare professionals.

I’ve found various research papers, but fear that if I send people many research papers they will ignore them. A limited number of papers that are likely to be helpful with this audience would be appreciated.

Regarding sarcopenia generally, the research I’ve seen, including what I’ve read from Austin’s video, has shown an association between sarcopenia and adverse outcomes, rather than causation. For example, the Kraschnewski study mentioned is titled “Is strength training associated with mortality benefits” (emphasis added). The mindset of the various caregivers has been that it’s associated because underlying issues cause both muscle loss and bad outcomes, rather than muscle loss causing problems, and that muscle loss is to be expected in the elderly. His doctors and nurses just refer to PTs, none of whom have been interested in pursing strength training. Perhaps the APTA Choosing Wisely guidelines would help, although PTs are among those who stress association over causation and guideline 2 uses the work “associated”. Choosing Wisely: An Initiative of the ABIM Foundation

The EWGSOP guidelines Sarcopenia: European consensus on definition and diagnosisA. J. Cruz-Gentoft et al. | Age and Ageing | Oxford Academic (which I had not been familiar with) also seem helpful, although I’m not sure that they are enough to overcome the association, not causation, mindset, combined with a general reluctance to purse strength training (even of the get up from a chair exercise Austin recommends). Perhaps this is due to unfamiliarity and unwillingness to do things outside their normal practice.

On diet, the universal view of his caregivers is that maintaining weight is enough, despite decreased caloric intake and obvious muscle loss. In addition, his diet comports with the RDA guidelines and he has mild CKD (plus one episode of acute kidney failure from dehydration). In the video, Austin recommends balancing the risks of sarcopenia against the risks of too much protein for those who have CKS, which I find to be a good argument but which obviously is not published research.

Apologies if I’ve missed something in the materials or misread the research. I’d be more than happy to be corrected.

Yeah, it’s unfortunate (but common) to insist upon this as “association alone”. The running assumption is that no prospective intervention studies have been done on the matter of RT in frail elderly, which is not the case. As you said, even with evidence there’s often a substantial unfamiliarity and unwillingness to do things outside “normal” practice.

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I’ve tried suggesting that even if RT (or something as simple as Austin’s suggestion to work on getting up from a chair) will not necessarily improve major outcomes (mortality and morbidity), it could improve quality of life and decrease fall risk, while not seeming likely to cause any harm. This has not worked as well as I had hoped.

I suppose all I can do is try again with any new caregivers that start with him. From your answer, it doesn’t sound as if I can do much more than that.

It would be nice if he had more energy and felt less rundown, but COPD, not great heart function and perhaps decreased caloric intake likely have a lot to do with that.

If you can think of anything else that might be helpful in this context, please let me know. Thanks!

Hi,

I’ve been watching your seminar, thanks a lot for sharing this.

I wonder if there is any benchmark for a healthy (relative) amount of muscle mass and/or strength.

Arthur

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