Macro partitioning
Daily protein intake of 1.2–1.5 g/kg is required to prevent sarcopenia, significantly exceeding the standard 0.8 g/kg recommendation, with emphasis on distributing 25–30 g of high-quality protein per meal rather than consuming a single large bolus.
To protect your muscles as you age, aim for 1.2 to 1.5 grams of protein per kilogram of body weight each day, which is higher than the standard recommendation. Crucially, spread this out: eat 25–30 grams of high-quality protein (like lean meat, fish, or soy) at each main meal. Avoid dumping more than 30 grams into a single meal, as your body cannot use the excess to build muscle more effectively.
Daily intake of 1.2–1.5 g/kg of protein has been reported to prevent sarcopenia, whereas the current recommended daily dietary protein intake requirement for adults is 0.8 g/kg/d. Preliminary data from a recent randomized controlled trial indicate that it is more important to ingest a sufficient amount of high-quality protein (25–30 g) with each meal rather than 1 large bolus, because greater than 30 g in a single meal may not further stimulate muscle protein synthesis.
Why this rating
The paper cites 'preliminary data' and 'recent randomized controlled trial' but notes that 'published data on sarcopenia are vast' and 'effective treatment options are still under investigation', indicating moderate but not definitive evidence.
Source
Advantages of dietary, exercise-related, and therapeutic interventions to prevent and treat sarcopenia in adult patients: an update
Debra L. Waters · Clinical Interventions in Aging · 2010
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