Research
Macro partitioning
Older adults exhibit 'anabolic resistance,' requiring higher doses of dietary protein (specifically leucine-rich protein) per meal to maximally stimulate muscle protein synthesis compared to younger adults.
If you are over 60, aim for at least 1.2-1.5 g of protein per kg of body weight daily, distributed evenly across 3-4 meals. Each meal should contain a substantial amount of high-quality protein (approx 0.6g/kg of lean mass) to overcome age-related anabolic resistance. Combine this with resistance training for best results.
GoodQualifiesHIGH confidence
the minimal amount of protein required to reach a maximal MPS response was 0.25 g/kg/lean body mass (LBM) in young individuals and 0.61 g/kg/LBM in the old
Why this rating
Based on retrospective analysis of multiple studies (Moore et al. 2015) and direct MPS measurements.
Source
Live strong and prosper: the importance of skeletal muscle strength for healthy ageing
Michael K. McLeod et al. · Biogerontology · 2016
narrative_reviewCited 270×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →