Hormonal
Older adults (65+ years) require higher protein intakes (1.2–1.4 g/kg/day) than the standard RDA (0.8 g/kg/day) to maintain lean body mass and stimulate muscle protein synthesis.
If you are over 65, aim for 1.2 to 1.4 grams of protein per kilogram of body weight every day. This is higher than the standard recommendation of 0.8 g/kg. This higher intake helps counteract the natural loss of muscle strength and mass associated with aging. Ensure you are also engaging in resistance exercise to maximize these benefits.
From these studies, a safe minimal protein intake would be 1.0–1.2 g/kg/day for normal healthy younger persons (16) and at least 1.2 g/kg/day and perhaps as high as 1.4 g/kg/day for older persons (20–22).
Why this rating
Based on multiple nitrogen balance studies, IAAO methods, and observational cohort data cited in the review.
Source
Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults
Stuart M. Phillips · Frontiers in Nutrition · 2017
DOI 10.3389/fnut.2017.00013
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- Whey protein isolate is superior to other protein sources for stimulating muscle protein synthesis in older adults due to its high leucine content.Good
- Critically ill patients require significantly higher protein intakes (2.0–2.5 g/kg/day) than standard guidelines (1.2–1.5 g/kg/day) to achieve positive nitrogen balance and potentially improve survival.Moderate
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