Anabolic Resistance: Why Older Muscles Need More Protein

Do you need more protein as you get older? Yes. Most people assume that as we get older, we probably need less food, and maybe less protein too. But when it comes to protein, the opposite may actually be true. As we age, our muscles become less responsive to the protein we eat. In other words, it takes a little more protein to get the same muscle-building response we had when we were younger. There's even a name for this: anabolic resistance. (For the full picture, including daily targets, see our guide to protein for older adults.)

How Much More Protein Do Older Muscles Need?

One study compared younger men, around age 22, with older men, around age 71. Researchers looked at how much protein it took in one meal to maximally stimulate muscle protein synthesis, the process your body uses to repair and build muscle.

The younger men needed about 0.24 grams of protein per kilogram of body weight, while the older men needed about 0.40 grams per kilogram. That's a pretty big difference. For someone who weighs 150 pounds, that would be roughly 16 grams of protein for the younger adult versus about 27 grams for the older adult to get a similar muscle-building response.

How Much Protein Do You Need Each Day After 60?

You'll hear different recommendations. The traditional RDA is only 0.8 grams per kilogram of body weight per day, but more recent research on aging and muscle tends to recommend more, often around 1.2–1.6 grams per kilogram per day for healthy, active older adults.

Some doctors and researchers who focus heavily on muscle and longevity go even higher. Dr. Peter Attia often talks about aiming for around 1 gram of protein per pound of body weight, and Dr. Gabrielle Lyon recommends a similar amount based on ideal body weight. Andrew Huberman has also discussed these higher protein targets when talking about maintaining muscle as we age.

I don't think everyone needs to obsess over hitting one perfect number. But I do think the bigger message is important:

Protein shouldn't become less important as we get older. It should become more important, especially if we want to hang onto our muscle.

How Can You Add More Protein Through the Day?

This is where I see people struggle. Breakfast might be toast and coffee. Lunch might be a small salad. Then dinner is the first time there's really much protein on the plate.

Instead, try thinking about protein throughout the day:

• Could you add eggs or Greek yogurt at breakfast?
• Chicken or tuna at lunch?
• Cottage cheese as a snack?
• Beans or lentils with dinner?

Those small additions can make a pretty big difference by the end of the day. If your appetite is small, these tips on how to eat more protein when you're not hungry can help.

My handout, Simple Ways to Get More Protein, shows the protein content of foods you're probably already eating, so you can quickly see where you might be able to add a little more.

Open the protein chart full size to save or print it

Why Do You Need Strength Training Too?

Protein gives your body the building blocks for muscle, but strength training gives your body the reason to use them. We need both. Our guide to strength training for seniors is a good place to start, or work with a trainer through in-person personal training.

If you have kidney disease or another medical condition that affects how much protein you should eat, talk with your doctor or dietitian before significantly increasing your intake.