Did you know that starting as early as 40 years of age, the prevalence of muscle loss is approximately 0.5-1% per year, which, if it progresses, may lead to a syndrome called sarcopenia? Leaders in nutrition research from the United States, Japan, Korea and China shared research findings and dietary guidance on how to optimize health and vitality into the golden years during a May 15 conference session, "Aging and Muscle Loss: Dietary Approaches to Reduce Sarcopenia Risk," held during the 12th Asian Congress of Nutrition (ACN2015).

Over 100 health professionals attended this U.S. Dairy Export Council-sponsored session in Japan, focused on empowering the Asia-Pacific region's health and nutrition community with the latest science on the role dairy protein plays in helping to reduce the risk of sarcopenia. In particular, conference participants learned three simple steps to maintain - and even increase - muscle while aging.

1. Power Up on High-quality Protein: Not all proteins are the same when it comes to delivering benefits for health. Whey and milk proteins are nat­urally found in cow's milk and are complete sources of all essential and non-essential amino acids the body needs. Whey proteins stand out as among the best sources of branched-chain amino acids (BCAA), and a leading source of the BCAA leucine, which is unique in its ability to initiate new muscle synthesis.
2. Spread Out Protein to Increase Effectiveness: A growing body of research recommends spreading intakes of high-quality protein evenly throughout the day, as there is a limit to how much protein the body can use at one time. Aiming for 20-30 g of high-quality protein per meal. And, focusing on breakfast and snacks - which typically are low in protein - is a great first step to help people achieve this goal.
3. Add Exercise for More Benefits: Exercise helps slow muscle loss associated with aging. Consuming protein after resistance exercise is recommended for older adults to maximize protein synthesis.

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