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.

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)