With increasing life expectancy, Brazilians are living longer. In 2024, the life expectancy of the population in Brazil reached 76.6 years, growing 2.5 months compared to 2023, according to the 2024 Mortality Tables survey, carried out by the Brazilian Institute of Geography and Statistics (IBGE).

However, getting older does not necessarily mean maintaining the same quality of life. One of the main challenges in old age is preserving muscle mass, a factor directly related to mobility, balance and independence in daily activities.

According to physical trainer and sports nutritionist Rafael Barleze, consultant at FTW Suplementos, the loss of muscle mass is part of the natural aging process. “Muscle mass is essential for a person to be able to perform simple tasks, such as getting up from a chair, climbing stairs or walking safely. When it decreases significantly, the risk of falls, loss of autonomy and even hospitalizations increases”, he explains.

Why do older people need more protein?

After the age of 50, the body begins to present a condition known as anabolic resistance, in which the muscles respond less to food stimuli and physical activity. As a consequence, the need for proteins increases with advancing age. Protein is a fundamental nutrient for preserving strength, mobility and autonomy throughout aging, as well as contributing to the prevention of muscle loss.

The scientific review “Impacts of protein quantity and distribution on body composition”published in 2024 in the journal Frontiers in Nutrition, showed that young adults can stimulate muscle protein synthesis with around 20 grams of high-quality protein per meal. For seniors, this need may exceed 30 grams per meal to achieve a similar response.

The quality of the protein also makes a difference

In addition to quantity, the quality of protein consumed is also important in old age. According to Rafael Barleze, foods rich in leucine, an amino acid that plays a fundamental role in muscle protein synthesis, help preserve muscle mass.

Among the main sources of leucine are:

• Eggs;
• lean meats;
• Fish;
• Milk and derivatives;
• Whey proteinwhen there is guidance from a professional.

Strength exercises enhance results

For the elderly, as in other stages of life, nutrition must be accompanied by regular physical activity, especially those aimed at strengthening muscles, such as weight training and resistance exercises. “Exercise sends a stimulus for the muscle to strengthen. When it is combined with an adequate protein intake, the results are much more efficient in preserving muscle mass and functional capacity”, says the physical trainer and sports nutritionist.

Habits that help preserve muscle mass

Although aging is a natural process, some care can help maintain strength, mobility and independence for longer:

• Consume proteins with all main meals;
• Practice strength exercises regularly;
• Maintain a balanced diet;
• Avoid a sedentary lifestyle;
• Carry out medical and nutritional monitoring.

Taking care of your muscles is investing in quality of life

For Rafael Barleze, preserving muscle mass goes far beyond aesthetics and represents one of the pillars of healthy aging. “We are not just talking about gaining muscle, but about reducing the risk of falls, preserving mobility and ensuring that the person remains active and independent for longer. The sooner this care is incorporated into the routine, the greater the chances of aging healthily and independently”, he concludes.

By Gabriela Andrade