Research
Macro partitioning
Older adults require protein intakes 50–100% higher than the standard RDA (~0.8 g/kg/day) to overcome anabolic resistance and preserve muscle mass.
If you are older, the standard protein recommendation is likely too low to stop muscle loss. Aim for roughly 1.2 to 1.6 grams of protein per kilogram of body weight every day, and combine this with regular resistance and aerobic exercise to effectively preserve your muscle mass.
GoodSupportsHIGH confidence
Consuming protein at levels above (at least 50–100% higher) the current recommended intakes of ~0.8 g protein/kg bodyweight/d, along with participating in both resistance and aerobic exercise, will aid in the preservation of muscle mass.
Why this rating
Based on a comprehensive review of physiological adaptations and multiple cited studies, though it is a review rather than a primary RCT.
Source
From molecular to physical function: The aging trajectory
Tom Janssen et al. · Current Research in Physiology · 2024
narrative_reviewCited 15×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →