NUTRITION-PROTEIN-OPTIMAL-INTAKE-STRENGTH-MASS

PROTEIN – OPTIMAL INTAKE – STRENGTH & MUSCLE MASS

– The Aging Population needs more Protein and Leucine
– For WORKOUT PROTEIN see → NUTRITION – PROTEIN – PRE/DURING/POST WORKOUT

TOTAL PER 24 HOURS

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DISTRIBUTION in a 24 HOUR TIME PERIOD

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HOW MUCH at a SINGLE MEAL?

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MEN vs. WOMEN

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AGING


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NUTRIENT-RICH HIGH QUALITY PROTEIN-CONTAINING DAIRY FOODS IN COMBINATION WITH EXERCISE IN AGING PERSONS TO MITIGATE SARCOPENIA – 2019

Stuart M Phillips, Wendy Martinson
– Mitigation of sarcopenia can be achieved by higher quality protein in sufficient quantities
– Higher levels of physical activity to support cardiovascular fitness and musculoskeletal function work additively with protein in reducing sarcopenia
– A proposed per-meal target for protein intakes is set at approximately 0.4–0.6 g protein/kg bodyweight/meal for older persons
– Even patterns of protein intake (ex: 4 meals) are associated with increased muscle mass and improved muscle function

Ex: 80 kg or 176 lb person; 0.4–0.6 g protein/kg bodyweight/meal = 32-48 g protein per meal x 4 meals = 128-192 g per day
Ex: 60 kg or 132 lb person; 0.4–0.6 g protein/kg bodyweight/meal = 24-36 g protein per meal x 4 meals = 96-144 g per day

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