Macro partitioning
Higher total daily protein intake (1.2–1.5 g/kg body weight) mitigates age-related muscle loss in older adults, and when this higher intake is achieved, the specific source of protein (animal vs. plant) has no significant differential effect on muscle mass or strength gains.
If you are an older adult trying to maintain or build muscle, focus on hitting 1.2 to 1.5 grams of protein per kilogram of body weight every day. You do not need to buy expensive whey protein supplements. Plant-based proteins like soy or pea work just as well as animal proteins, provided you eat enough of them (typically >30 grams per meal) to trigger muscle growth. If you have severe kidney disease, consult a doctor before increasing protein.
Recent evidence suggests that protein intake closer to 1.2–1.5 g/kgbodyweight/day, in combination with adequate exercise, is more beneficial in preventing age-related declines in muscle mass and strength... However, other studies suggest when higher protein supplementation doses are consumed (>30 g) in combination with an exercise regimen, muscle outcomes are similar across protein subtypes.
Why this rating
Based on a review of multiple clinical trials and meta-analyses showing equivalence at high doses, though specific long-term data on novel plant proteins (pea) in older adults is limited.
Source
Protein Source and Muscle Health in Older Adults: A Literature Review
Christianto Putra et al. · Nutrients · 2021
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