Protein Intake & Muscle Preservation in Aging

The Study

“Protein Requirements and Supplementation in the Elderly” — a recent systematic review published in Nutrients examined protein needs in older adults and their role in preserving muscle mass and function.

Why It Matters

Sarcopenia — age-related loss of muscle mass and strength — is one of the most clinically significant aspects of aging. Muscle loss predicts surgical complications, functional decline, and mortality better than many biomarkers we tend to obsess over.

Muscle is not cosmetic tissue; it is a metabolic, immune, and resilience organ.

Key Findings

• The current RDA of 0.8 g/kg/day is insufficient for older adults
• Optimal intake appears to be 1.2–1.6 g/kg/day
• Protein distribution matters — 25–30 g per meal is superior to one large dose
• Leucine content is critical for muscle protein synthesis
• Animal proteins generally outperform plant sources for muscle preservation due to amino acid profile and digestibility

Clinical Translation

For a 70 kg older adult, this translates to approximately 85–110 g of protein per day, ideally distributed across meals. This is substantially more than what most older adults currently consume.

Timing matters as well — protein intake around resistance exercise further enhances muscle protein synthesis.

Surgical Implications

I routinely recommend protein optimization for patients preparing for surgery. Pre-operative protein loading can:

• Improve wound healing
• Preserve muscle mass during recovery
• Support immune function
• Reduce post-operative complication rates

Post-operatively, protein requirements are even higher — often 1.5–2.0 g/kg/day.

Practical Application

• Morning: ~30 g protein (eggs, Greek yogurt, protein shake)
• Midday: 35–40 g protein (chicken, fish, lean meat)
• Evening: 35–40 g protein (similar sources)
• Add protein-rich snacks if needed to meet daily targets