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
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