Macro partitioning
Increasing protein intake to 1.6 g/kg/day during resistance training does not enhance strength or lean body mass gains compared to moderate intake (1.0 g/kg/day) in previously untrained middle-aged adults.
If you are middle-aged and new to resistance training, you do not need to obsess over high protein intakes (1.6g/kg+). Getting your protein to around 1.0-1.2 g/kg of body weight is sufficient to maximize your strength and muscle gains. Focus on consistent training and hitting that moderate target rather than over-consuming protein, which offers no additional muscle-building benefit in this group.
Higher protein intake above moderate amounts does not potentiate resistance training adaptations in previously untrained middle-aged adults.
Why this rating
Randomized controlled trial with adequate sample size (n=41 analyzed) and blinding of outcome assessors, though exploratory microbiome data is secondary.
Source
Higher protein intake during resistance training does not potentiate strength, but modulates gut microbiota, in middle-aged adults: a randomized control trial
Colleen F. McKenna et al. · American Journal of Physiology-Endocrinology and Metabolism · 2021
DOI 10.1152/ajpendo.00574.2020
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- 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
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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