Protein, Muscle and Ageing: A Practical Guide
Sarcopenia—age-related muscle loss—begins in your 30s and accelerates after 50. Here's the evidence on protein intake, distribution, and resistance training for preserving muscle mass as you age.
Dr. Sarah Chen
MD, ABIM Board Certified, Longevity Medicine
Muscle is metabolic currency. It regulates blood sugar, protects against falls and fractures, and correlates strongly with longevity. Yet most adults lose 3-8% of muscle mass per decade after age 30, a process that accelerates dramatically after 60.
How Much Protein Do You Actually Need?
The RDA of 0.8g/kg body weight was set to prevent deficiency, not optimize health. Research on muscle protein synthesis suggests 1.2-1.6g/kg for sedentary adults, and 1.6-2.2g/kg for those doing resistance training. Older adults may need even more due to anabolic resistance.
Anabolic Resistance
As we age, our muscles become less responsive to protein intake and resistance exercise—a phenomenon called anabolic resistance. This means older adults need more protein per meal to achieve the same muscle protein synthesis response as younger people.
Protein Distribution Matters
Eating 100g of protein at dinner isn't as effective as spreading it across meals. Aim for 30-50g of protein per meal to maximize muscle protein synthesis. The leucine threshold—around 2.5-3g per meal—is key to triggering muscle building.
The Non-Negotiable: Resistance Training
Without resistance training, even optimal protein intake won't preserve muscle mass. The muscle needs a stimulus to grow. Aim for 2-4 sessions per week, focusing on compound movements that work multiple muscle groups. Progressive overload—gradually increasing weight or reps—is essential.
Important
If you haven't done resistance training before, start with a qualified trainer. Proper form prevents injury and ensures you're actually targeting the right muscles. This is especially important for older adults.
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The information provided in this article is for educational purposes only and should not be considered as personal medical advice. Individual health needs vary, and the content here may not apply to your specific situation. Always consult a qualified healthcare professional before making changes to your health regimen, medications, or lifestyle. The authors and publishers of this content are not liable for any decisions made based on this information.
