Macro partitioning
Older adults require a higher per-meal protein dose (0.4–0.5 g/kg body weight) to maximally stimulate muscle protein synthesis compared to younger adults.
To preserve muscle as you age, do not just focus on your total daily protein. You must spread your protein intake evenly across your meals. Aim for 0.4 to 0.5 grams of protein per kilogram of your body weight at each meal. For a 70kg person, this means roughly 28-35g of protein per meal. This higher per-meal dose is necessary to overcome the natural 'anabolic resistance' that comes with aging and effectively trigger muscle growth/maintenance.
a retrospective analysis of serial dose-response studies revealed the optimal relative dose of protein in a single serving for the maximal resting postprandial stimulation of myofibrillar-MPS to be 0.40 g/kg BM in older adults; ~68 % greater than calculated in young adults (0.24 g/kg body mass)
Why this rating
Based on a retrospective analysis of multiple dose-response studies and consensus expert opinions, though direct long-term trials on this specific split are noted as needing future investigation.
Source
Growing older with health and vitality: a nexus of physical activity, exercise and nutrition
Oliver C. Witard et al. · Biogerontology · 2016
DOI 10.1007/s10522-016-9637-9
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- Resistance exercise is a critical and non-optional component for preserving muscle mass and strength in older adults, refuting the notion of 'non-responders'.Good
- High-intensity interval training (HIT) is a viable and safe aerobic intervention for older adults that can stimulate muscle protein synthesis comparable to resistance exercise.Moderate
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