Research
Macro partitioning
Older adults require a per-meal protein dose of approximately 0.4 g/kg (or ≥30g of high-quality protein) to maximally stimulate muscle protein synthesis, which is higher than the threshold for younger adults.
If you are over 60, aim for at least 30 grams of high-quality protein (like meat, eggs, or whey) at every main meal. This specific amount is required to trigger maximum muscle building signals, which your body needs more of as you age compared to when you were younger.
GoodSupportsHIGH confidence
Moore and colleagues elegantly demonstrated that feeding-induced MPS is saturated following ingestion of ~0.24 g protein/kg/meal and 0.4 g protein/kg/meal in younger and older adults, respectively [15].
Why this rating
Based on multiple cited studies (Moore et al., Norton et al.) and consistent findings across NHANES data, though mostly observational or acute metabolic trials.
Source
Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging
James McKendry et al. · Nutrients · 2020
narrative_reviewCited 118×
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 →