Protein intake

What this is

RDA of 0.8 g/kg is a minimum to prevent deficiency, not an optimum. Older adults benefit from higher intake to combat sarcopenia.

Mechanism

Provides amino acids for muscle protein synthesis; satiety signaling; preserves lean mass during weight loss and aging

Dose & route

1.2-1.6 g/kg/day for active adults; up to 2.0+ g/kg for resistance trainees; ~30-40g per meal

Citations

• https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/
• https://bjsm.bmj.com/content/52/6/376
• https://www.sciencedirect.com/science/article/abs/pii/S2405457724001761

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