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.
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
DOI 10.3390/nu12072057
More from this paper
- Distributing protein intake evenly across meals (reaching the per-meal threshold) is more effective for muscle mass and function than skewing intake toward a single large meal, provided total daily protein is adequate.Good
- Leucine supplementation can rescue muscle protein synthesis in older adults when protein doses are sub-optimal, but provides no additional benefit if the total protein dose is already sufficient (>35g).Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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