Macro partitioning
Healthy older adults require approximately 40% more protein per meal (approx. 0.4 g/kg or ~35g) compared to younger adults to maximize muscle protein synthesis due to age-related anabolic resistance.
To build or maintain muscle after age 60, you need more protein per meal than younger people. Aim for about 35 grams of high-quality protein (like 4 oz of chicken or 1 scoop of whey plus eggs) at each main meal, rather than the 20 grams often recommended for athletes. This higher dose is necessary to overcome the natural slowdown in your body's ability to use protein for muscle building as you age.
older people require ~ 40% more dietary protein after exercise to maximize MPS, compared to that required by younger adults [21]. For example, a serving of 35 g (~ 0.4 g/kg/serving) of protein is required to maximize rates of MPS for the average US male over 60 years (88 kg) [24].
Why this rating
Based on multiple meta-analyses and specific dose-response studies cited in the review.
Source
Eat like an athlete: insights of sports nutrition science to support active aging in healthy older adults
Sara Y. Oikawa et al. · GeroScience · 2021
DOI 10.1007/s11357-021-00419-w
More from this paper
- Creatine monohydrate supplementation (3-5 g/day) combined with resistance training significantly increases lean body mass and strength in healthy older adults.Good
- Inorganic nitrate supplementation (316-860 mg/day) improves vascular function and lowers blood pressure in older adults, which may indirectly support skeletal muscle health by enhancing nutrient delivery.Good
- Omega-3 polyunsaturated fatty acid (n-3PUFA) supplementation (≥2-4 g/day) enhances muscle protein synthesis and strength in older women, but may not provide significant benefits for older men.Moderate
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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