With age, and particularly for women over 40, the body becomes less sensitive to protein assimilation; it is therefore recommended to increase daily intake (between 1.8 and 2.2 g per kilogram of body weight) and to consume 35 to 40 g of protein per meal to effectively activate muscle regeneration.

noli's read

The phenomenon of decreased sensitivity to protein assimilation with age (anabolic resistance) is widely validated by research, notably by the recommendations of the PROT-AGE international study group. Reaching 35 to 40 g of protein per meal is a strategy supported by randomized controlled trials (RCTs) to cross the amino acid threshold necessary for maintaining muscle mass. However, the suggested total daily intake (1.8 to 2.2 g/kg) is at the very high end of the International Society of Sports Nutrition (ISSN) range, whereas guidelines for active mature adults typically target 1.2 to 1.5 g/kg instead. Finally, the assertion that women experience greater anabolic resistance than men is based on metabolic studies (such as observational work from the University of Nottingham linked to the natural decline in estrogen), even though both sexes receive similar attention regarding their intake. As for a small protein snack before exercise, it remains a relevant practical tip, although its effects compared to a full meal are still a subject of discussion.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015