Fig. 1 shows MRI images of thighs. The left image belongs to 20s female and the right image belongs to 60s female. In the image of 60s female, the muscle decreases and fat increases.
There are a lot of older people who exercise, but if they don’t take “a nutrition” that increases and strengthens the muscle, the exercises go down the drain.
A 90 years old person who had to use a wheel chair took the nutrition for 2 months. The weight of his muscles gained by 2 kg (4.4 lbs.) and he became able to walk with a cane.
How much exercise goes down the drain if the nutrition is not taken?
3 people whose age is more than 65 and who always do some exercises attended the experiment to check the amount of the nutrition and their muscle ages.
1. 69 years old male who didn’t take the nutrition sufficiently: his muscle age was 97 years old
2. 73 years old female who took the nutrition sufficiently: his muscle age was 29 years old
3. 79 years old male who took the nutrition sufficiently: his muscle age was 77 years old.
The 69 years old male was doing more intensive exercise than other 2 people, but he was not taking the nutrition sufficiently and his muscles was declining.
The nutrition that strengthens and increases the muscle is Leucine.
Leucine is a type of amino acid contained in protein. However, there are proteins containing a lot of leucine and not containing a lot.
Various ingredients such as meat, fish, soy products, cheese, milk contain Leucine, but meats are especially rich in Leucine.
But there is a problem about taking Leucine. Elderly people’s bodies are difficult to produce muscles even if they take proteins.
According to the research in Toronto University in Canada, to produce the same amount of muscles, people with average age of 71 needed 2 times as much protein as people with average age of 22.
The important thing is the timing to take Leucine. The muscle is not strengthened and doesn’t increase unless Leucine is taken at a proper timing.
A lot of people tend to take proteins in the evening, but Leucine should be taken for breakfast, lunch and dinner. Our muscles repeat synthesis and decomposition. When you take Leucine in the evening, the synthesis of the muscle is progressed during the night and the decomposition of the muscle starts early in the morning. If you don’t take enough Leucine for breakfast, synthesis of the muscle is not progressed and the decomposition starts again.
To strengthen and increase muscles, 2 grams of Leucine should be taken for breakfast, lunch and dinner.
The 69 years old male whose muscle age is much older than his age had enough Leucine (more than 2 grams) for lunch and dinner, but Leucine for breakfast was not enough. His muscle declined because he had continued dietary life that Leucine was not taken enough in the morning for years.
How to supplement the shortage of Leucine
Add a glass of milk for your meal!
A glass of milk contains 0.6 grams of Leucine.
If you think your breakfast doesn’t have enough Leucine, add a glass of milk.
To strengthen your legs, take enough Leucine for breakfast, lunch and dinner, and do moderate amount of exercises.
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