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Protein needs after 65

Expert consensus built on trials and physiology; supported by meta-analyses of protein with training.

Published Sources checked 2 sourcesEverstack research teamHow we work

Human skeletal muscle, electron micrograph: myofibrils and sarcomere bands
Human skeletal muscle, electron micrograph: myofibrils and sarcomere bands. Image: Louisa Howard, Dartmouth Electron Microscope Facility, Public domain

Editorial section. Research summaries are not product claims and contain no product links or offers. A summary is never proof that any product works.

The question
How much protein do older adults need?
Study design
PROT-AGE study group position paper (2013) and a meta-analysis of 49 trials of protein with resistance training (2018). [1][2]
What they found
PROT-AGE recommends 1.0 to 1.2 g per kg of body weight per day for healthy adults over 65, more for active people. With training, benefits to lean mass plateau around 1.6 g per kg per day. [1][2]
Limitations
People with kidney disease need individual advice.
What this does not mean
Food first: protein powder is a convenience, not a requirement.
Sources
  1. Bauer J et al. J Am Med Dir Assoc. 2013;14(8):542-559. doi.org/10.1016/j.jamda.2013.05.021
  2. Morton RW et al. Br J Sports Med. 2018;52(6):376-384. doi.org/10.1136/bjsports-2017-097608

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