Macro partitioning
Daily protein intake of 1.0-1.2 g/kg body weight (or 1.2-1.5 g/kg for those with chronic disease) is required to maintain muscle mass and strength in older adults, as lower intakes fail to overcome anabolic resistance.
If you are older, aim for 1.0 to 1.2 grams of protein per kilogram of your body weight every day. If you have a chronic illness like diabetes or heart disease, aim for 1.2 to 1.5 grams per kilogram. This helps your body build and keep muscle. If you have kidney disease, talk to your doctor before increasing protein.
Literature review has shown a protein intake of 1.0e1.2 g/kg body weight/day to be advisable for healthy older adults for optimum maintenance of muscle mass and strength. Even for elderly with chronic diseases the recommended protein intake can go as high as 1.2e1.5 g/kg body weight/day
Why this rating
Based on a narrative review citing multiple studies and consensus guidelines, though specific large-scale RCTs in the target demographic (Indian elderly) are noted as lacking.
Source
Nutrition in the prevention and management of sarcopenia - A special focus on Asian Indians
Shinjini Bhattacharya et al. · Osteoporosis and Sarcopenia · 2022
DOI 10.1016/j.afos.2022.12.002
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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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