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Do protein needs change as we age? | Peter Attia and Don Layman — Whalespan

Content›Video›Do protein needs change as w…

Do protein needs change as we age? | Peter Attia and Don Layman

Peter Attia8m · 2024-03-09

Claims Made

14

Claims Supported

8

Support Rate

57%

Support rate

8 of 14 claims supported

8 supported6 partial / not

Claims from this content

14

✓Well SupportedAnabolic resistance in older adults is characterized by a lesser stimulation of muscle protein synthesis compared to young people when given the same amount of protein.✓Well SupportedOlder adults, athletes, and those aiming for weight loss should consume 1.6 g/kg of body weight per day or more of protein.✓Well SupportedOlder adults exhibit lower anabolic sensitivity and tend to consume less protein due to its satiating nature and difficulty in chewing.✓Well SupportedIndividuals on a plant-based diet may require a higher protein intake than 1.6 g/kg if they decrease both the quantity and quality of protein sources.

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

◐Partially Supported

If protein intake is as low as 50 grams per day, the source (animal vs. plant) significantly impacts the ability to meet essential amino acid needs.

✓Well SupportedLower androgen levels contribute to anabolic resistance in older adults.

◐Partially SupportedYounger individuals can tolerate lower dietary protein intake (5-15g) due to higher anabolic hormones driving protein synthesis.

✕Not SupportedConsuming only 50-60 grams of protein per day, especially on a plant-based diet, is insufficient to meet essential amino acid needs.

◐Partially SupportedThe body replaces approximately 300 grams of new protein per day, with protein turnover occurring in tissues like muscle (half-life of 15-16 days) and collagen (half-life of 100 days).

◐Partially SupportedThe four key regulators of mTOR are leucine, insulin, AMPK, and Red1.

◐Partially SupportedHigher quality protein, particularly leucine, and resistance exercise can compensate for age-related loss of growth-promoting hormones.

◐Partially SupportedInsulin and IGF-1 dominate growth phases and promote growth.

◐Partially SupportedThe criteria for healthy aging shift towards different physiological goals than those for growth phases.

◐Partially SupportedInsulin's effect on protein synthesis and muscle ceases around age 25.