Macro partitioning
Older adults require higher per-meal doses of high-quality, nutrient-dense protein (NDP) to overcome age-related anabolic resistance and maximize muscle protein synthesis (MPS).
Older adults should aim for 30-45 grams of high-quality protein (like eggs, meat, or dairy) at each main meal, paired with resistance exercise. This higher dose is necessary to overcome the body's reduced sensitivity to protein as we age, helping to preserve muscle mass and strength. Focus on nutrient-dense sources rather than just quantity.
older adults need 0.4 g protein/kg/meal, 67 % more than younger adults, to fully saturate MPS
Why this rating
Based on a review of multiple human trials, including stable isotope tracer studies and meta-analyses, though it is a review paper rather than a single primary trial.
Source
Nutrient-dense protein as a primary dietary strategy in healthy ageing: please sir, may we have more?
Everson Araújo Nunes et al. · Proceedings of The Nutrition Society · 2020
DOI 10.1017/s0029665120007892
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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