Macro partitioning
Healthy older men require a greater relative protein intake (~0.40 g/kg body mass) per single meal to maximally stimulate myofibrillar protein synthesis compared to younger men (~0.24 g/kg body mass).
If you are an older adult, you likely need to eat more protein per meal than a younger person to maximize muscle building. Aim for roughly 0.4 grams of high-quality protein per kilogram of body weight in a single meal (e.g., ~28g for a 70kg person), rather than the lower amounts often recommended for younger adults.
Our data suggest that healthy older men require a greater relative protein intake, in a single meal, than young men to maximally stimulate postprandial rates of MPS.
Why this rating
Retrospective analysis of multiple controlled trials with robust isotope tracer methodology, though not a single prospective RCT.
Source
Protein Ingestion to Stimulate Myofibrillar Protein Synthesis Requires Greater Relative Protein Intakes in Healthy Older Versus Younger Men
Daniel R. Moore et al. · The Journals of Gerontology Series A · 2014
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