Research
Macro partitioning
Daily protein intake of ≥1.2 g/kg/day is likely superior to the standard RDA of 0.8 g/kg/day for supporting muscle mass and strength gains in older adults undergoing resistance training.
Eat at least 1.2 grams of protein per kilogram of body weight every day. This is higher than the standard government recommendation and is necessary to build or maintain muscle as you age, especially when you exercise.
GoodSupportsHIGH confidence
it has been suggested that the assumed adequate protein intake for adults (0.8 g protein·kg−1·d−1)... may not be sufficient to offset age-related losses of physical strength... disparity between assumed adequate intake (0.8 g protein·kg−1·d−1; RDA) and the observed 'optimal' protein intake to support muscle health and physical strength (≥1.2 g·kg−1·d−1)
Why this rating
Supported by multiple meta-analyses and reviews cited in the text, though the paper acknowledges some conflicting studies.
Source
Of Sound Mind and Body: Exploring the Diet-Strength Interaction in Healthy Aging
Andrew T. Askow et al. · Frontiers in Nutrition · 2020
narrative_reviewCited 9×
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 →