As we age, our bodies require a greater protein intake per meal to stimulate muscle protein synthesis: approximately 1.7g of leucine for younger individuals compared to 2.5g for older adults, with a target of 30g of total protein per meal.

noli's read

The idea that protein requirements per meal increase with age to compensate for 'anabolic resistance' is supported by numerous studies. Research (notably isotopic tracing studies) confirms that approximately 25-30g of high-quality protein is generally sufficient to maximize the anabolic response, although some researchers suggest slightly higher targets for seniors. The role of leucine as a key trigger of the mTOR pathway is well-documented in scientific literature. However, the specific assertion of 1.7g vs 2.5g of leucine is a simplification: although the concept of a 'leucine threshold' is widely recognized, the exact figures vary according to the individual and metabolic context. Science firmly supports the approach of distributing protein throughout the day rather than focusing solely on the daily total.

the sources

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