Research
Hormonal
Older adults require higher doses of whey protein (35-40g) per meal to maximally stimulate muscle protein synthesis due to 'anabolic resistance' associated with aging.
If you are over 65, your body needs more protein to build muscle. Instead of one small shake, split your whey protein into 25-30 gram doses at breakfast and lunch. This helps overcome the natural slowdown in muscle building that happens with age.
GoodQualifiesHIGH confidence
Whereas it has been established that about 20 g of high-quality protein maximally stimulates MPS in younger individuals... in older adults the MPS response to a given dose of protein is blunted... and, as compared with 20 g protein, is stimulated to a greater extent by 35 and 40 g of protein at rest... and following exercise.
Why this rating
Supported by specific RCTs in older men.
Source
Supplemental Protein in Support of Muscle Mass and Health: Advantage Whey
Michaela C. Devries et al. · Journal of Food Science · 2015
DOI 10.1111/1750-3841.12802
narrative_reviewCited 325×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Whey protein stimulates muscle protein synthesis (MPS) to a greater extent than casein or soy due to its rapid digestibility and high leucine content, leading to superior gains in lean body mass and strength when combined with resistance training.Good
- Whey protein supplementation during caloric restriction promotes 'high-quality' weight loss by maximizing fat loss while sparing lean body mass and resting metabolic rate.Good
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