More Protein for Older Adults

As we age, we require more protein than in our 20s, 30s, or 40s.

Authors of a hallmark study published in the 2008 edition of the American Journal of Clinical Nutrition revealed that older adults can maintain and, in fact, increase lean muscle tissue across the lifespan if they significantly increase their daily protein intake. 

Why do older adults require more protein?  Authors of a brand-new review paper published in the Journal of the International Society of Sports Nutrition concluded, “Older adults exhibit anabolic resistance (blunted response to dietary proteins), meaning they need more protein than younger adults to maximally stimulate muscle protein synthesis (MPS)… Anabolic resistance further highlights the need for older people to consume more protein than current recommendations.”

Action:  If you are over 50 years of age, aim to consume between 0.7 and 1.0 grams of protein per pound of body weight.  Seek high-quality sources of protein that contain essential amino acids that are absorbed faster and stimulate muscle protein synthesis.