Hormonal
Older adults require a daily protein intake of 1.0–1.2 g/kg (and up to 1.5 g/kg for those with acute or chronic disease) to preserve muscle mass, as the standard 0.8 g/kg RDA is insufficient due to age-related anabolic resistance.
If you are older, the standard protein recommendation of 0.8 grams per kilogram of body weight is likely not enough to stop muscle loss. Aim for 1.0 to 1.2 grams per kilogram daily. If you are sick or recovering, aim for 1.2 to 1.5 grams. Focus on high-quality sources like meat, dairy, or eggs at every meal to trigger muscle building.
a protein intake of 1.0–1.2 g/kg/day has been recommended for the preservation of healthy aging muscles, while 1.2–1.5 g/kg/day of protein may be necessary in older patients with acute or chronic diseases [7,14,33].
Why this rating
Based on a comprehensive review of epidemiological studies, clinical trials, and consensus statements (PROT-AGE).
Source
Protein Intake and Muscle Health in Old Age: From Biological Plausibility to Clinical Evidence
Francesco Landi et al. · Nutrients · 2016
DOI 10.3390/nu8050295
More from this paper
- Leucine-enriched protein sources (e.g., whey, meat) or HMB supplementation are more effective than plant-based proteins or low-dose amino acids for stimulating muscle protein synthesis in older adults due to their ability to overcome anabolic resistance.Good
- Distributing protein intake evenly across meals (spread-feeding) with 25-35g of high-quality protein per meal is more effective for sustaining 24-hour muscle protein synthesis than consuming the majority of protein in one or two meals.Moderate
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