Nutrition · Moderate evidence
Protein in older adults
Older adults need more protein per meal to stimulate muscle synthesis; consensus guidelines recommend 1.0 to 1.2 g/kg/day or more for those who train.
Dose-response trial and expert group position stand · 2 sources · 2 min
What the studies show
- Older adults required approximately 0.4 g/kg per meal to stimulate synthesis, compared to 0.24 g/kg in younger adults.
- The PROT-AGE group recommends 1.0 to 1.2 g/kg/day for healthy older adults and more for those who train or are ill.
- Combining protein with resistance training is the central strategy against sarcopenia.
How Letz applies it
The per-meal target in the meal plan increases with age; the coach provides reminders for breakfast protein, which is typically the lowest-protein meal.
Numbers derived from this rule
| Parameter | Range | Weight | Rule |
|---|---|---|---|
| Protein per meal | 0.3–0.55 g/kg/meal | 50% | About 0.4 g/kg per meal across four or more meals maximizes protein synthesis; older adults need the upper end of the range.Distribute protein throughout the day · Protein in older adults |
Who it applies to
Adults aged 65 and older without severe kidney disease.
Limits
Advanced kidney disease requires medical supervision; reduced appetite can make hitting the target difficult without planning.
Sources
- Moore et al., Journals of Gerontology: Series A, 2015 DOI 10.1093/gerona/glu103
- Bauer et al., Journal of the American Medical Directors Association, 2013 DOI 10.1016/j.jamda.2013.05.021
More in Nutrition
- Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
- Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
- Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
- Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.