Episode 196 - Do We Need More Protein as We Age?

This week I discuss 3 studies (referenced below) which showed evidence that older individuals tend to experience more anabolic resistance, meaning a decreased sensitivity and capacity of muscle protein synthesis. They reported that higher protein intakes will help improve the situation.  

Based on one study, the following conclusions were drawn. At rest, the optimal whey protein dose for non-frail older adults to consume, to increase myofibrillar MPS above fasting rates, was 20 g. Resistance exercise increases MPS in the elderly at all protein doses, but to a greater extent with 40 g of whey ingestion. These data suggest that, in contrast to younger adults, in whom post-exercise rates of MPS are saturated with 20 g of protein, exercised muscles of older adults respond to higher protein doses.

This is more proof that the best anti-aging practice is to focus on a higher protein intake as we age (1 gram per pound of desired weight) and to embrace resistance training on a weekly basis as well. Have a great day!

References:  PMID: 22313809; PMID: 23438221; PMID: 19001042

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