Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, ON L8S 4L8, Canada.
Nutrients. 2020 Jul 10;12(7):2057. doi: 10.3390/nu12072057.
Skeletal muscle plays an indispensable role in metabolic health and physical function. A decrease in muscle mass and function with advancing age exacerbates the likelihood of mobility impairments, disease development, and early mortality. Therefore, the development of non-pharmacological interventions to counteract sarcopenia warrant significant attention. Currently, resistance training provides the most effective, low cost means by which to prevent sarcopenia progression and improve multiple aspects of overall health. Importantly, the impact of resistance training on skeletal muscle mass may be augmented by specific dietary components (i.e., protein), feeding strategies (i.e., timing, per-meal doses of specific macronutrients) and nutritional supplements (e.g., creatine, vitamin-D, omega-3 polyunsaturated fatty acids etc.). The purpose of this review is to provide an up-to-date, evidence-based account of nutritional strategies to enhance resistance training-induced adaptations in an attempt to combat age-related muscle mass loss. In addition, we provide insight on how to incorporate the aforementioned nutritional strategies that may support the growth or maintenance of skeletal muscle and subsequently extend the healthspan of older individuals.
骨骼肌在代谢健康和身体功能方面起着不可或缺的作用。随着年龄的增长，肌肉质量和功能下降会增加活动能力受损、疾病发展和早亡的可能性。因此，开发非药物干预措施来对抗肌肉减少症值得高度关注。目前，阻力训练是预防肌肉减少症进展和改善整体健康多个方面最有效、低成本的方法。重要的是，阻力训练对骨骼肌质量的影响可以通过特定的饮食成分（即蛋白质）、喂养策略（即时间、每餐特定宏量营养素的剂量）和营养补充剂（例如肌酸、维生素 D、ω-3 多不饱和脂肪酸等）来增强。本综述的目的是提供最新的、基于证据的营养策略，以增强阻力训练引起的适应性，试图对抗与年龄相关的肌肉质量损失。此外，我们还提供了如何整合上述营养策略的见解，这些策略可能支持骨骼肌的生长或维持，从而延长老年人的健康寿命。
