Macro partitioning
Middle-aged men require a high protein dose (36g from 170g beef) to significantly stimulate myofibrillar protein synthesis, as lower doses (12g or 24g) fail to elicit a significant anabolic response.
If you are a man in your late 50s or older trying to build or maintain muscle, a standard 3-ounce serving of protein might not be enough to trigger muscle growth. You likely need to consume a larger portion, providing around 30-40 grams of protein, to effectively stimulate your muscles, especially when combined with resistance exercise.
Ingestion of 170 g of beef protein is required to stimulate a rise in myofibrillar MPS over and above that seen with lower doses.
Why this rating
Randomized controlled trial with stable isotope tracing, though limited to middle-aged men and acute measurements.
Source
Dose-dependent responses of myofibrillar protein synthesis with beef ingestion are enhanced with resistance exercise in middle-aged men
Meghann J. Robinson et al. · Applied Physiology Nutrition and Metabolism · 2012
DOI 10.1139/apnm-2012-0092
Related findings · Macro partitioning
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- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
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