Macro partitioning
Older adults require approximately 0.40 g/kg of high-quality protein per meal to maximize muscle protein synthesis, which is nearly double the 0.24 g/kg threshold sufficient for young adults.
To build or maintain muscle as you age, you cannot rely on the standard 'one size fits all' protein recommendation. You must eat roughly 0.4 grams of high-quality protein (like meat, eggs, or whey) for every kilogram of your body weight at each meal. For most people, this means aiming for 25-30 grams of protein per meal, spread evenly throughout the day, rather than eating most of your protein at dinner.
While young adults achieve maximal MPS stimulation with approximately 0.24 g/kg of high-quality protein per meal, older adults require nearly double this amount (0.40 g/kg) to achieve equivalent responses [13].
Why this rating
Based on a narrative synthesis of peer-reviewed clinical and translational studies, citing specific dose-response data.
Source
Unraveling Anabolic Resistance in Sarcopenia: A Narrative Synthesis of Age-Related Impairments in Muscle Protein Synthesis
Hyun Joo Kang · The Asian Journal of Kinesiology · 2025
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