Research
Macro partitioning
Higher protein intake (1.0–1.2 g/kg/day) is associated with greater appendicular lean mass in older adults compared to lower intake, and protein supplementation combined with resistance training improves fat-free mass.
Older adults should aim for 1.0–1.2 grams of protein per kilogram of body weight daily to support muscle mass. This is higher than the standard 0.8 g/kg recommendation. Combining this intake with resistance exercise yields the best results for increasing fat-free mass.
GoodSupportsHIGH confidence
Recommendations have been made for a protein intake of 1.0–1.2 g/kg body weight per day and are thought to be an optimal amount to maintain skeletal muscle health without affecting renal function in older adults... A recent systematic review and meta-analysis of 22 trails demonstrated that protein supplementation during prolonged periods of resistance exercise showed positive effects for fat-free mass when compared with a placebo (Weighted Mean Difference (WMD): 0.69; 95% CI 0.47, 0.9; p < 0.01)
Why this rating
Based on systematic reviews and meta-analyses of multiple cohort and intervention studies.
Source
Epidemiology of Sarcopenia: Determinants Throughout the Lifecourse
Sarah Shaw et al. · Calcified Tissue International · 2017
narrative_reviewCited 174×
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