Andrew Huberman· PhD
so does that mean instead of eating 30 grams of protein per meal minimum that people older than say 50 60 should eat 40 or 50 grams of prot
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so does that mean instead of eating 30 grams of protein per meal minimum that people older than say 50 60 should eat 40 or 50 grams of prot
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if you have a requirement that's about twice the minimum RDA so instead of 08 is 1.6 G per kg uh we can get the adult the 65y old to respond just the same as the 20y old as far as muscle protein synthesis
when you start to get into the Physically Active people or elderly population as you mentioned anabolic resistance where they're basically like their their muscle isn't getting that signal you know as well to increase muscle protein synthesis from the same amount of protein that their younger self would right so they actually need more of a dose you know up to like I don't know 1.6 1.8
if you have a requirement it's about twice the minimum RDA so instead of 08 it's 1.6 grams per kg
you you probably want at least 1.6 gram uh of protein per kilogram of body weight and as you get older you should start to move that number higher and higher because of what's called anabolic resistance
you you probably want at least 1.6 G uh of protein per kilogram of body weight and as you get older you should start to move that number higher and higher because of what's called anabolic resistance
I think that 1.2 to around 1.6 grams per kilogram of body weight per day represents an ideal intake for most people (training or not) to promote lean mass retention and strength (especially with age).
For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass.
For my dad, for example, he's in his 70s and, like, good luck getting him to 1.6. I'm trying to get him to 1.2, right, I'm trying to prevent him from just completely depleting his amino acids from his muscle every day, which he's kind of doing.
So, the general literature shows somewhere around 1.6 to 1.8 grams per kilogram per day of protein is required for resistance-training people, which is about double the RDA. So, RDA for sedentary individuals, is around 0.8 grams per kilogram per day.
If an older individual is taking in 1.6 grams, they're going to be doing fine, they're not going to be meaningfully compromising their gains unless they're looking to body build to a master's level bodybuilding show.
older adults you can they can um prevent their atrophy by taking in 1.2 grams of protein per kilogram body weight versus the RDA which is 0.8
older adults athletes and people who want to lose weight while sustaining lean body mass should consume 1.6 gram per kilogram per day or more