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The right nutritional choices can strengthen muscles and reverse the effects of sarcopenia.

Sarcopenia, the degenerative loss of muscle strength and mass, is a common side effect of cancer and a natural part of ageing. It tends to be more pronounced in cancer patients due to decreased physical activity and appetite. This condition not only worsens due to cancer but can also negatively impact cancer outcomes. Research¹ has shown that sarcopenia may reduce tolerance to treatments and increase the risk of complications, such as infections and side effects from chemotherapy.

Nutritional Strategies Against Sarcopenia

A nutritious diet rich in protein, along with resistance exercises, benefits sarcopenia patients by helping to rebuild muscle and improve strength. For the average adult, the recommended dietary allowance for protein is 0.8 grams (g) of protein per kilogram (kg) of body weight daily. For example, someone who weighs 60kg would need about 48g of protein per day, while someone who weighs 70kg would require 56g of protein. These numbers increase with age and are even higher for patients battling sarcopenia, who should aim for between 1g and 1.2g of protein per kg of body weight each day.

Protein Content Comparison

Protein is not exclusively derived from animal sources; plant-based foods like legumes, tofu, rice and nuts also contain protein. However, vegetarians and those opting solely for plant proteins may need to consume larger quantities, since plant-based foods generally contain less protein compared to animal sources.

Below is a list of various foods and the amounts needed to provide approximately 10g of protein:

Proteins from animals and plants are formulated differently, with animal proteins often considered more ‘complete’. To ensure a balanced intake of essential nutrients, it’s advisable to combine different types of plant proteins. A good rule of thumb for achieving complete protein intake is to consume at least one item from Group 1, and one from either 2A, 2B or 2C.

Group 1 Baked beans, lentils, soya beans, chickpeas, split peas
Group 2A: Rice, pasta, bread
Group 2B: Almonds, walnuts, cashews
Group 2C: Pumpkin seeds, sesame seeds, sunflower seeds

Loss of muscle mass can greatly affect your independence and quality of life. Start protecting your muscles as early as possible by integrating a balanced diet and effective workout routines into your daily life.