How Much Protein Do Seniors Need?

Q: What Anabolic Resistance Means?

In a 25 year old, a 20g whey shake triggers a strong muscle protein synthesis (MPS) response. In a 70 year old, that same 20g produces a noticeably smaller MPS spike. The receptors are still there, but the signal-to-noise ratio is lower. This is anabolic resistance, and it is one of the main mechanisms behind sarcopenia (age-related muscle loss). The good news: anabolic resistance can be overcome by a larger per-meal dose. Studies by Moore et al. (2015) and Pennings et al. (2012) show that bumping the per-meal dose from 20g to 35-40g in older adults restores MPS to the level seen in younger adults eating 20g. The PROT-AGE Study Group and ESPEN (European Society for Clinical Nutrition) jointly recommend:

Q: How Much Protein Do Women Actually Need? Science-Based Guide?

A science-based guide to protein for women: daily targets, pregnancy and menopause considerations, the female-specific evidence, and value p

Q: Can Too Much Protein Hurt Your Kidneys?

The short answer: no, not in healthy adults. The full answer: who should worry, what the studies actually show, and the safe upper limits.

Q: Does Protein Powder Expire?

Sealed protein powder lasts 18-24 months past manufacture date. Opened, expect 6-12 months at peak quality.

Question

How Much Protein Do Seniors Need?

ProteinPrice Editorial · Accepted Answer

Adults over 65 need 0.5 to 0.7 grams of protein per pound of body weight daily, which is significantly more than the standard US RDA. Per-meal doses should be 30-40g rather than the 20-25g that works for younger adults, because anabolic resistance reduces older muscle's sensitivity to dietary protein. Adequate protein combined with resistance training is the only proven defense against sarcopenia, the age-related loss of muscle mass and strength.

How Much Protein Do Seniors Need? (Why 50+ Needs More)