Older Muscles Need More Protein per Meal Than Young Ones
Graded Preliminary — a review that describes earlier studies but collects no data of its own and does not pool their results.
- Design
- Narrative review
- Participants
- N/A
- Duration
- —
- Funding
- Authors report no conflicts of interest.
Older muscles need about 0.4 instead of 0.24 grams of protein per kilogram of body weight per meal for a comparable response.
Muscle mass and strength fade with age. This age-related muscle loss raises the risk of falls, hospital stays and early death. A review gathers what is known about the part protein plays. Its main point is that standard protein advice may fall short for older people, because their muscles respond less strongly to protein.
According to the data it cites, young adults need about 0.24 grams of protein per kilogram of body weight per meal. Older people need about 0.4 grams for a comparable response. The building blocks matter too, especially one called leucine. The body uses animal protein more easily, but well-combined plant proteins can also cover the need. For vitamin D, a cited analysis of seven trials in people aged 60 and over found no clear gain in muscle mass or strength.
The review summarizes earlier studies and adds no new data of its own. The authors say further studies must work out the best amounts, sources and timing. They see strength training as a fixed part of any plan to keep muscles working.
Conflict of Interest Disclosure: Authors report no conflicts of interest.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.