SNI: To prevent sarcopenia (age related loss of skeletal muscle mass and strength), in addition to heavy resistance training, what dietary supplements could someone take to prevent this condition?
Darren: The most promising nutritional interventions for aging msucle mass and strength are creatine monohydrate, milk-based proteins/essential amino acids (primarily leucine), omega 3 fatty acids and vitamin D.
SNI: Is there an optimal dose of creatine to consume for muscle size and strength?
Darren: Research suggests that a dosage, relative to body mass (0.10-0.15g/kg) is effective and does not result in adverse health effects.
SNI: What’s the best time to consume creatine or protein?
Darren: Creatine- immediately after exercise; Protein- shortly before, after each training set, and immediately following exercise
SNI: What’s your view of whole-body vibration training? Can it further enhance skeletal muscle strength and size?
Darren: WBV can be an effective strategy to increase muscle mass and strength.
SNI: Is their an optimal dose of protein that one can/should consume with each meal?
Darren: Young healthy adults appear to respond in a positive manner to 10-20 grams of complete dietary proteins. Healthy older adults appear to respond favorably to 20-25 grams of protein; Frail older adults many require 40 grams plus.
BIO: Dr. Darren Candow, PhD, is an Associate Professor in the Faculty of Kinesiology & Health Studies, University of Regina, Canada. Dr. Candow serves on the editorial board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, The Scientific World Journal-Nutrition Division, and the board of directors for the Saskatchewan Kinesiology and Exercise Science Association. Dr. Candow is an academic member of the American College of Sports Medicine, Canadian Society for Exercise Physiology, American Society for Bone Mineral Research, National Strength and Conditioning Association, and International Society for Aging and Physical Activity. Dr. Candow’s research program involves the development of effective resistance training and nutritional intervention strategies for improving properties of aging muscle and bone health.