The Secret to Having a Muscular Body for People 66 and Older.

Of course, lifting weights is the number #1 course of action. But diet also has a lot to do with how much muscle strength you can develop if you are 65 and older. A recent study showed that adequate intake of magnesium from seafood, meat, and leafy greens may help reduce the risk of sarcopenia (lack of muscle tone).

Of 1453 residents in a study, 1138 men (46%) and women (aged 66 and older) were evaluated. Muscle performance was evaluated by grip strength, lower-leg muscle power, knee extension torque, and ankle extension isometric strength. After adjustment for age, sex, BMI, laboratory variables, presence of chronic diseases, muscle area, muscle density, and physical activity level, serum magnesium concentrations were significantly associated with indexes of muscle performance, including grip strength, lower-leg muscle power, knee extension torque, and ankle extension strength.

Researchers concluded that serum magnesium concentration from diet is an independent correlate of muscle performance in older persons.1

References:
1. American Journal of Clinical Nutrition, Vol. 84, No. 2, 419-426, August 2006