Macro partitioning
For untrained older adults engaging in resistance training, a daily protein intake of 1.6 g/kg body weight significantly increases skeletal muscle mass and strength compared to the standard recommendation of 0.8 g/kg, without causing adverse effects on liver or kidney function.
If you are an older adult starting resistance training, aim for 1.6 grams of protein per kilogram of body weight daily. Spread this out across your meals (e.g., 0.4 g/kg per meal) to maximize muscle growth. This amount is safe for your kidneys and liver if you are healthy, and it will help you build more muscle and strength than the standard recommendation of 0.8 g/kg.
SMM and muscular strength (upper and lower body) increased post-intervention in both groups and were significantly greater in RHP compared to RLP... Notwithstanding observed between-group differences in ALT and creatinine and the fact that levels remained within normal ranges, it is feasible to conclude that this daily protein intake is efficacious and well tolerated by healthy, untrained older ex-military males.
Why this rating
Randomized controlled trial with a specific population (older ex-military), though sample size is modest (n=40) and duration is short (8 weeks).
Source
Effects of 8 weeks of resistance training in combination with a high protein diet on body composition, muscular performance, and markers of liver and kidney function in untrained older ex-military men
Reza Bagheri et al. · Frontiers in Nutrition · 2023
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