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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
As we age, maintaining muscle mass and strength becomes crucial. Branched-chain amino acids (BCAAs) play a significant role in muscle maintenance during ageing.
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BCAAs, including leucine, isoleucine, and valine, are essential amino acids. They are vital for protein synthesis and muscle repair.
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Maintaining muscle mass helps preserve mobility, strength, and overall health in older adults, reducing the risk of falls and injuries.
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BCAAs stimulate muscle protein synthesis, which is crucial for repairing and building muscle tissue, especially as we age.
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Leucine is the most potent BCAA for stimulating muscle protein synthesis. It activates pathways that promote muscle growth and recovery.
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Regular intake of BCAAs can help counteract age-related muscle loss, known as sarcopenia, by promoting muscle maintenance and growth.
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BCAAs are found in high-protein foods such as meat, dairy, eggs, and legumes. Supplements are also available for those needing additional intake.
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BCAA supplements can be particularly beneficial for older adults, ensuring they get adequate amino acids to support muscle health.
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Incorporating BCAAs through diet or supplements, along with regular exercise, can significantly aid in maintaining muscle mass and strength during ageing, promoting a healthier and more active lifestyle.
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