Macro partitioning
Increasing daily protein intake to 1.0–1.2 g/kg body weight (and up to 1.5 g/kg for illness) and distributing it across 25–30 g per meals is superior to current RDAs (0.8 g/kg) for preserving muscle mass and strength in adults over 40.
To maintain muscle as you age, aim for 1.0–1.2 grams of protein per kilogram of body weight daily. Spread this out by eating 25–30 grams of high-quality protein at each of your 2–3 main meals. This strategy is more effective for preserving muscle than simply eating the recommended minimum amount.
the International PROT-AGE Study Group [3] and European Society for Clinical Nutrition and Metabolism (ESPEN) [11] concluded that daily protein requirement of healthy individuals over 65 years is 1.0–1.2 g protein/kg/bw. A further increase is recommended for individuals with acute injuries, or malnutrition or chronic illnesses (1.2–1.5 g protein/kg/bw)... ingestion of 0.8 g protein/kg/bw was associated with decreased mid-thigh muscle area... older adults (70–79 years) whose daily protein intake was 1.1 ± 0.4 g/kg/bw had lost 40% less lean body mass... consumption of two to three meals a day, each containing ~25–30 g of high-quality protein, is optimal for the stimulation of 24-h muscle protein synthesis (MPS)
Why this rating
Based on a review of multiple studies and consensus guidelines (PROT-AGE, ESPEN), though some individual studies cited have limitations.
Source
Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults
Marta Lonnie et al. · Nutrients · 2018
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