How Much Protein Do Seniors Need?

Some new information

In a recent study, researchers conducted a systematic review of the best available research (randomised controlled trials) on protein dosages to maximise strength and muscle growth.

What they found was that protein consumption beyond 1.62g/kg/day resulted in no further resistance training-induced gains in muscle mass.

What does this mean?

Put in simple terms and using the example of an average male weighing 75kg, you will maximise your muscle gains with only 126 grams of protein per day (75kg multiplied by 1.62). Therefore you only really need to consume 126 grams of protein daily.

Similarly, using the example of a female weighing 60kg that works out at 97 grams of protein per day.

Compare these numbers to the previous recommendation of 2.2g/kg/day: 165 grams of protein for a 75kg male and 132g/kg/day for a 60kg female.

The take-home message

Getting in enough protein is paramount for your muscle growth, but there’s only so much protein that your body can actually use.

Eating more than you need is not the most efficient or economical way to build muscle.

If you are looking for an easy way to include more protein in your diet, you could try a protein powder. These can be consumed in shakes, smoothies or morning oats.

This blog offers insight into which protein powder may be best for you.

Alternatively if you would like to try a sample protein pack, you can get them here.