Macro partitioning
Higher intake of total essential amino acids (EAAs) and branched-chain amino acids (BCAAs), normalized to body weight, is positively associated with handgrip strength relative to body mass index (HS/BMI) in urban adults aged 33-71.
To support muscle strength, especially as you age, prioritize foods rich in essential amino acids, particularly branched-chain amino acids (BCAAs). Good sources include red meats, poultry, dairy, and eggs. While total protein matters, the specific quality and leucine content of these proteins appear to be key drivers for maintaining handgrip strength relative to body weight. Ensure you are consuming adequate amounts of these high-quality proteins daily.
Intake of total EAAs and BCAAs/kg body weight were positively associated (p < 0.001) with HS per body mass index (HS/BMI) ratio.
Why this rating
Large sample size (n=2140) and rigorous statistical adjustment for confounders (age, sex, race, income, smoking, diabetes, hypertension, physical activity), but limited by cross-sectional design and reliance on self-reported 24-hour recalls.
Source
Intakes of Total and Branched-Chain Essential Amino Acids are Positively Associated with Handgrip Strength in African American and White Urban Younger and Older Adults
Marie Fanelli Kuczmarski et al. · Journal of Nutrition in Gerontology and Geriatrics · 2022
DOI 10.1080/21551197.2022.2070321
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