📉 Muscle Loss (Sarcopenia)
Anabolic resistance + low protein (aging)
Losing strength/muscle with age; low protein intake; less activity.
Hit protein at every meal (~30 g), aiming ~1.6 g/kg a day.
Older muscle needs a bigger protein trigger per meal — spreading it out is the single biggest lever against age-related loss.
Move — the mechanics that fix it: Progressive resistance
Full-body resistance 2–3×/week; 1.6–2.2 g/kg protein spread across meals with ~2.5 g leucine each.
- Bodyweight Squat
- Chin-Up
- Bench Press - With Bands
- Double Leg Butt Kick
Fuel — foods to fuel it
- Whey protein isolate (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
Daily nutrient targets: protein: 90g (goal), kcal: 2400kcal (goal), calcium: 1000mg (goal), vitamin: 2000IU (goal), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Whey / Casein Protein — ★★★★★
- Creatine Monohydrate — ★★★★★
- HMB (β-Hydroxy β-Methylbutyrate) — ★★★☆☆
- Vitamin D3 (+ K2) — ★★★★★
- EAAs / BCAAs — ★★★☆☆
- Caffeine — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes muscle loss (sarcopenia)?
Anabolic resistance + low protein (aging). Losing strength/muscle with age; low protein intake; less activity.
What exercises help muscle loss (sarcopenia)?
Key movements: Bodyweight Squat, Chin-Up, Bench Press - With Bands, Double Leg Butt Kick.
What should you eat for muscle loss (sarcopenia)?
Foods that support it: Whey protein isolate, Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Salmon (cooked), Sardines (canned in water).
What supplements help muscle loss (sarcopenia)?
Evidence-ranked options: Whey / Casein Protein, Creatine Monohydrate, HMB (β-Hydroxy β-Methylbutyrate), Vitamin D3 (+ K2), EAAs / BCAAs.