Nutrition at 68: Sarcopenia and Muscle You Can Measure

Sarcopenia is the age-related loss of muscle strength and mass, and by the late sixties it is common enough that a grip test is used to screen for it. Protein helps only when it is paired with strength exercise; neither does much on its own.

What sarcopenia is

Everyone loses some muscle with age. Sarcopenia is when the loss of strength and muscle is large enough to affect daily life — getting up from a chair, climbing stairs, carrying shopping — and to raise the risk of falls and frailty.

It starts long before it becomes obvious. Muscle loss after 40 explains the earlier stages; by 68, it is worth checking directly.

The grip test, and why it matters

Hand grip strength is a simple, validated proxy for overall muscle strength. The Asian Working Group for Sarcopenia (AWGS 2019), whose cut-offs suit Indian body sizes better than European ones, uses these thresholds:

A doctor or physiotherapist can measure grip with a dynamometer in a minute. If you cannot test it, struggling to rise from a chair without using your arms is a useful warning sign.

Exercise first, then protein

Every major guideline names resistance exercise as the main treatment for sarcopenia. Protein improves the response, but protein without exercise does very little for strength.

• Chair sit-to-stands: 2–3 sets of 8–12, holding a support if needed.
• Wall push-ups or light weights for the arms.
• Step-ups on a low stair, holding the rail.
• Two or three sessions a week, increasing slowly.

Start gently and check with a doctor or physiotherapist if you have heart disease, joint problems or have fallen recently.

How much protein supports the exercise

The PROT-AGE expert group recommends 1.0–1.2 g of protein per kg a day for healthy older adults, and around 25–30 g at each main meal, because older muscle needs a larger dose per meal to respond.

For a 62 kg person that is about 62–74 g a day. A meal with a katori of thick dal, a katori of curd and a little paneer reaches the per-meal amount. nutrition at 70 sets out the per-meal arithmetic in full.

What else helps

Vitamin D deficiency is associated with weaker muscles and is common in India; testing is worthwhile if you have not had it done. Getting enough total energy matters too — muscle cannot be built in a calorie deficit. nutrition at 71 covers vitamin D and falls.

Where KABO fits in

Protein of any kind does little for sarcopenia without strength exercise. The chair stands and step-ups on this page are the treatment; food supports them.

If meals fall short of the 25–30 g per meal that older muscle responds to, a shake can top one up. A KABO serving provides 23–25 g of complete plant protein, 26 vitamins and minerals, 4 g of fibre and 8 billion probiotics in about 198 kcal, from 60+ ingredients; it is vegan and lactose-free. If you follow a kidney-related diet restriction, check with your nephrologist before adding any protein product, and if you take several medicines, show the label to your doctor or pharmacist first — fortified products can contain vitamin K, which matters on warfarin.

Frequently asked questions

What is sarcopenia?

Sarcopenia is the age-related loss of muscle strength and mass to the point where it affects daily function, such as rising from a chair or climbing stairs. It increases the risk of falls and frailty, and it can be slowed or partly reversed with exercise and adequate protein.

What grip strength is considered low for older Indians?

The Asian Working Group for Sarcopenia uses hand grip strength below 28 kg for men and below 18 kg for women as a sign of low muscle strength. These cut-offs suit Asian populations better than European ones.

Can protein alone reverse muscle loss?

No. Resistance exercise is the main treatment. Adequate protein, about 1.0 to 1.2 g per kg a day for healthy older adults, improves the response to exercise but does little for strength on its own.

How can I check for sarcopenia at home?

A practical sign is difficulty standing up from a chair without using your arms, or taking 12 seconds or more to do five chair stands. A doctor or physiotherapist can confirm with a grip strength test.

What exercises help with sarcopenia?

Strength exercises such as chair sit-to-stands, wall push-ups, step-ups and light weights, done two or three times a week and progressed gradually. Check with a doctor first if you have heart or joint problems.

Sources

• Chen LK et al., "Asian Working Group for Sarcopenia: 2019 Consensus Update on Sarcopenia Diagnosis and Treatment", Journal of the American Medical Directors Association, 2020;21(3):300-307.
• Cruz-Jentoft AJ et al., "Sarcopenia: revised European consensus on definition and diagnosis", Age and Ageing, 2019;48(1):16-31.
• Bauer J et al., "Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group", Journal of the American Medical Directors Association, 2013;14(8):542-559.
• ICMR-NIN, Nutrient Requirements for Indians (RDA 2020) and Dietary Guidelines for Indians, 2024. nin.res.in