The role of protein quality and amino acid composition in preventing sarcopenia and functional decline in older adults.

Sarcopenia is a prevalent condition in older adults that involves the progressive loss of muscle mass and function, affecting their autonomy and quality of life. Balanced nutrition, especially adequate protein intake, is essential for preventing and managing this condition. This narrative review analyzes the importance of both the quantity and quality of protein in the diet of older adults to preserve muscle mass and prevent age-related functional decline. It is emphasized that general protein recommendations may be insufficient for this population, requiring higher doses of protein, appropriately distributed throughout the day, to optimally stimulate muscle protein synthesis. It also highlights the importance of the essential amino acid profile, particularly leucine, which plays a key role in activating anabolic pathways and improves the muscular anabolic response. Animal proteins offer greater bioavailability and a more complete amino acid profile, although strategic combinations of plant proteins can also be effective in meeting amino acid requirements. Other dietary supplements such as creatine, vitamin D, collagen, and omega-3 fatty acids may further complement nutritional interventions to improve muscle mass and function. These nutritional approaches, along with physical activity, particularly resistance training, form a comprehensive strategy for maintaining muscle function and overall wellbeing in older adults.