Progressive age-related reductions in muscle mass and strength (sarcopenia) can cause substantial morbidity. This narrative review summarizes evidence of nutritional interventions for maintaining muscle mass and strength from midlife through old age. PubMed and Cochrane databases were searched to identify studies of dietary intake and nutritional interventions for sustaining muscle mass and strength. The benefits of progressive resistance training with and without dietary interventions are well documented. Protein and amino acid (particularly leucine) intake should be considered, and supplementation may be warranted for those not meeting recommended intakes. Vitamin D receptors are expressed in muscle tissue; meta-analyses have shown that vitamin D benefits muscle strength. Data suggest that milk and other dairy products containing different bioactive compounds (i.e. protein, leucine) can enhance muscle protein synthesis, particularly when combined with resistance exercise. Omega-3 s can improve muscle mass and strength by mediating cell signaling and inflammation-related oxidative damage; no studies were specifically conducted in sarcopenia. Low-dose antioxidants (e.g. vitamins C and E) can protect muscle tissue from oxidative damage, but relevant studies are limited. Magnesium is involved with muscle contraction processes, and data have shown benefits to muscle strength. Acidogenic diets increase muscle protein breakdown, which is exacerbated by aging. Alkalizing compounds (e.g. bicarbonates) can promote muscle strength. Small studies of probiotics and plant extracts have generated interest, but few large studies have been conducted. Based on available data, dietary and supplemental interventions may add to the benefits of exercise on muscle mass and strength; effects independent of exercise have not been consistently shown.

中文翻译：

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从中年到晚年保持肌肉质量和强度的营养策略：叙事回顾

与年龄相关的肌肉质量和力量的逐渐减少（肌肉减少症）会导致严重的发病率。这篇叙述性评论总结了从中年到老年维持肌肉质量和力量的营养干预证据。搜索 PubMed 和 Cochrane 数据库以确定饮食摄入和营养干预的研究，以维持肌肉质量和力量。有和没有饮食干预的渐进式阻力训练的好处有据可查。应考虑蛋白质和氨基酸（特别是亮氨酸）的摄入量，对于那些未达到推荐摄入量的人，可能需要补充。维生素 D 受体在肌肉组织中表达；荟萃分析表明，维生素 D 有益于肌肉力量。数据表明，含有不同生物活性化合物（即蛋白质、亮氨酸）的牛奶和其他乳制品可以增强肌肉蛋白质的合成，尤其是与抗阻运动相结合时。Omega-3 可以通过介导细胞信号和炎症相关的氧化损伤来改善肌肉质量和力量；没有专门针对肌肉减少症进行过研究。低剂量抗氧化剂（如维生素 C 和 E）可以保护肌肉组织免受氧化损伤，但相关研究有限。镁参与肌肉收缩过程，数据显示对肌肉力量有益。产酸饮食会增加肌肉蛋白质的分解，老化会加剧这种分解。碱化化合物（例如碳酸氢盐）可以促进肌肉力量。益生菌和植物提取物的小型研究引起了人们的兴趣，但很少进行大型研究。根据现有数据，饮食和补充干预可能会增加锻炼对肌肉质量和力量的益处；独立于运动的影响尚未得到一致显示。