The best way to combat sarcopenia is a combination of regular resistance training and abundant supply of essential amino acids.
Resistance exercise directly fights sarcopenia by increasing muscle size, strength and lean body mass. Depending on the training intensity, protein requirements may increase to 1.5 to 2 gm/kg lean body mass to support the hypertrophic response to resistance exercise.
Our Ace weapons are the Branched-chain amino acids (BCAA), which are the single-most important factor to stimulate muscle protein anabolism and fight sarcopenia. Other than acting as building blocks for protein synthesis, the BCAA (leucine, isoleucine, and valine), especially leucine, accelerate protein synthesis by activating the anabolic pathways controlling protein synthesis.
For example: BCAA (especially with higher leucine content) act as anabolic nutrients that alter the phosphorylation status of mTOR-associated signaling proteins associated with translation initiation and elongation and trigger an increase in muscle protein synthesis.
The post-exercise ‘window of opportunity’ immediately following intense resistance training is crucial to provide protein and essential amino acids and tilt the balance from catabolism to anabolism and lead to a positive nitrogen balance.
The powerful anabolic combination is mixture of high-glycemic carbohydrates (to trigger insulin), whey protein and added leucine taken immediately post-training. The rise in insulin levels combined with increased blood flow post-exercise and increase in blood amino acid levels leads to increased amino acid delivery, increased activation of the mTOR signaling pathway and increased muscle protein synthesis. This results in increased protein synthesis, muscle growth and a positive nitrogen balance.
Consumption of amino acids during resistance exercise is also found to reduce muscle protein breakdown during exercise, increase protein synthesis and lead to a more positive nitrogen balance.
(This is an original article written by Gauri Murthy)