Research
Macro partitioning
Aging is associated with 'anabolic resistance,' where older adults require more protein to stimulate muscle protein synthesis (MPS) compared to younger adults, contributing to sarcopenia.
As you age, your muscles become less responsive to protein. To build or maintain muscle, you likely need 1.5 to 2 times more high-quality protein per meal than younger people do. Combine this with resistance exercise to overcome this 'anabolic resistance.'
GoodSupportsHIGH confidence
Typically, older compared with younger persons require >1.5–2-times the amount of high-quality protein to maximally stimulate MPS.
Why this rating
Based on multiple human trials cited in the review.
Source
Disuse-induced skeletal muscle atrophy in disease and nondisease states in humans: mechanisms, prevention, and recovery strategies
Everson Araújo Nunes et al. · American Journal of Physiology-Cell Physiology · 2022
narrative_reviewCited 160×
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