Older adults are at high risk of sacropenia or the loss of muscle mass due to aging. Sacropenia can be driven by different diseases and conditions, but is most commonly due to changes in metabolism and activity levels. The loss of strength and muscle mass is one of the strongest predictors of disability in older adults. Strength training remains one of the most effective interventions to slow the loss or improve muscle mass. Especially when paired with adequate protein intake.
The levels of protein required for healthy adults has changed in recent years. Previously recommendations centered around .8 grams of protein per kilogram of body weight. This level was based on sedentary adults, but was found to be too low for active adults or older adults. A recent study looked at the optimal amount of daily protein intake, combined with strength training, for optimal muscle mass gain in older females.
Ribeiro and colleagues examined the correlation between daily protein intake and fat free mass in older, untrained, females who participated in a strength training program (J Strength Condition Research. 2025). Each participant underwent a strength training program 3 days a week for 6 months consisting of 3 sets of 8-15 reps on 8 exercises. Each participant underwent DEXA scans at the beginning and end of the research study to determine muscle mass. Dietary intake was also obtained from each participant to determine daily protein intake. Researchers found 1.1 grams of protein per kilogram of body weight was associated with optimal gains in muscle mass.
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