The Sarcopenia Curve
Research indicates that without intervention, adults lose approximately 3-8% of muscle mass per decade after age 30, accelerating significantly after 50. This chart contrasts the trajectory of a sedentary lifestyle versus one with active resistance training.
- Sedentary: Rapid loss of Type II (fast-twitch) muscle fibers, leading to frailty.
- Resistance Trained: Maintains functional mass, bone density, and metabolic rate.
Source: Synthesized Longitudinal Aging Studies
Your Daily Targets
As we age, we develop "Anabolic Resistance." We need more protein to trigger the same muscle-building response as a younger person. Use this tool to find your baseline.
Protein Target
Aim for 1.6g per kg of bodyweight. This combats anabolic resistance.
Hydration
Muscle is 75% water. Dehydration reduces strength output by up to 10%.
Key Insight
Enter your details to see a personalized recommendation based on current geriatric nutrition guidelines.
The Three Pillars of Maintenance
Click the tabs below to explore the specific requirements for Exercise, Nutrition, and Lifestyle.
Movement is Medicine
The goal after 50 is not max-effort powerlifting, but controlled hypertrophy and cardiovascular health. You need a mix of Zone 2 cardio (for mitochondria) and Heavy Resistance (for bone/muscle).
🏋️ Resistance Training
2-3 days/week. Focus on compound movements (Squats, Hinges, Presses). Aim for 8-12 reps near failure.
🏃 Cardio (Zone 2)
150 mins/week. Low intensity (can hold a conversation). Improves insulin sensitivity.
🧘 Impact & Mobility
Jump rope or brisk walking for bone density. Stretching for joint range of motion.