Reference
Protein for Older Adults
**Protein for older adults** refers to the elevated dietary protein requirements of aging adults, driven by the need to counter anabolic resistance and sarcopenia (age-related loss of muscle mass and strength). Older adults generally require more protein per kilogram of body weight than the standard adult RDA of 0.8 g/kg/day.
Why older adults need more protein
Aging is associated with a reduced muscle protein synthetic response to protein intake, a condition termed anabolic resistance (PubMed, 2013, PMID:23558692). The same dose of protein that increases muscle protein synthesis in a younger adult produces a smaller, slower response in an older one. The peak synthetic response to combined resistance exercise and essential amino acid intake is also delayed with age (Journal of Applied Physiology, 2008, PMID:18323467).
Insufficient dietary protein intake is associated with loss of muscle mass in older adults. In one study of adults aged 70–79, those consuming 91 grams of protein daily lost 40% less lean mass than those consuming less (American Journal of Clinical Nutrition, 2008, PMID:18175749).
How much, and the role of per-meal leucine
To maintain muscle mass and function, the ESPEN Expert Group recommends a protein intake of 1.0–1.2 g/kg body weight per day for older adults, higher than the RDA of 0.8 g/kg (Clinical Nutrition, 2014, PMID:24814383). Beyond the daily total, the distribution of protein across meals matters. Each meal needs enough of the amino acid leucine to trigger muscle protein synthesis; because older muscle is less sensitive, a higher per-meal leucine quantity is generally needed to cross that threshold. This is one reason protein is best spread evenly across the day rather than concentrated in a single meal.
Protein quality and source
Protein quality affects how effectively a given dose stimulates muscle protein synthesis. Animal proteins generally score higher than plant proteins on metrics such as PDCAAS and DIAAS (Foods, 2024, PMID:38890999). Whey, with its rapid digestion and high leucine content, stimulated postprandial muscle protein accretion more effectively than casein in older men (American Journal of Clinical Nutrition, 2011, PMID:21367943).
Among plant sources, potato protein isolate is an exception in quality, with a DIAAS reported as high as 100 (Food Science & Nutrition, Herreman et al., 2020, PMID:33133540). A 2020 trial found 25 g of potato protein isolate increased muscle protein synthesis rates (Nutrients, 2020, PMID:32349353). For a fuller treatment of how needs change with age, see the cluster guide on protein after 40.
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