Protein Guide
Protein for older adults: preventing muscle loss
The RDA was set from nitrogen balance studies in younger adults. For older adults, the evidence increasingly says it's too low.
Sarcopenia and anabolic resistance
Adults progressively lose muscle mass and strength from around the fourth decade onward — a process called sarcopenia. Part of the cause is anabolic resistance: ageing muscle responds less strongly to a given dose of protein than younger muscle does. The same 20g of protein that maximally stimulates muscle protein synthesis in a 25-year-old produces a blunted response in a 70-year-old.[1]
What that means for intake
Because the response is blunted, the practical answer is a larger dose per meal rather than the same amount spread thinner. Research groups working on healthy ageing commonly recommend intakes above the 0.8 g/kg RDA — often in the region of 1.0-1.2 g/kg/day for healthy older adults, and higher still with illness or during rehabilitation.[2]
Protein alone isn't enough
The strongest signal for muscle retention is mechanical: resistance training. Protein supplies the raw material, but without a stimulus telling the body to build, the material is largely redirected. Combining resistance training with adequate protein is far more effective for preserving muscle than either alone.[1]
Practical targets
Aim for a meaningful protein serving (roughly 25-40g) at each main meal rather than one protein-heavy dinner. Appetite often declines with age, so protein-dense choices — dairy, eggs, fish, meat, legumes — matter more when total food volume is lower.
Frequently asked questions
Do older adults need more protein?
The evidence increasingly supports intakes above the 0.8 g/kg RDA for healthy older adults, often around 1.0-1.2 g/kg per day, because ageing muscle responds less strongly to a given dose of protein.
What is anabolic resistance?
Anabolic resistance describes the blunted muscle protein synthesis response to protein intake that develops with age. A protein dose that maximally stimulates synthesis in a young adult produces a smaller response in an older adult.
Is protein enough to prevent muscle loss?
No. Resistance training provides the mechanical signal that drives muscle retention, and protein supplies the raw material. Combining the two is substantially more effective than either alone.
Keep reading: How much protein per day · Protein for muscle growth · Catabolism vs. anabolism