Frequent High-Protein Meals Maintain Muscle Mass In Older Adults
People lose 20 percent of their active muscle mass between ages 40 and 60. By age 70, most older adults can’t lift 10 pounds overhead. Loss of muscle mass with age (sarcopenia) decreases quality of life and can lead to catastrophic falls that result in premature death. Douglas Paddon-Jones and Blake Rasmussen, from the University of Texas Medical Branch at Galveston, argued that aging does not reduce the anabolic effects of a high-protein meal. Consuming 25-30 grams of protein stimulates muscle growth in older and younger people. However, protein synthesis slows in aging muscle with inadequate protein intake (less than 20 grams per meal). They recommended that older adults consume 25-30 grams of high-quality protein during each meal. Also, increasing leucine intake helps maintain muscle mass. (Current Opinion in Clinical Nutrition and Metabolic Care, 12:86-90, 2008)
