Largely consistent evidence from observational studies indicates that higher adherence to a Mediterranean diet is associated with better physical performance and a lower risk of sarcopenia,[1] and the same goes for higher intakes of fruits and vegetables in general.[2] In contrast, higher adherence to a Western diet is generally associated with impaired physical performance.[1]
Among the macronutrients, protein is the most notable due to its role in stimulating muscle protein synthesis and thus preserving muscle mass. Moreover, older adults display an impaired anabolic response to protein ingestion,[3] so it’s critical to get the details of protein intake right to maximize its benefits. The available evidence indicates that older adults should consume 1.2–2.0 grams of protein per kilogram of body weight (g/kg) per day, evenly distributed across multiple meals containing ≥ 0.4 g/kg, to support healthy muscle aging.[4]