Protein supplementation (clinical sarcopenia)
What it is
ESPEN and PROT-AGE guidelines recommend 1.2–1.5 g/kg/day protein for older adults to prevent sarcopenia. A 2024 meta-analysis of 36 trials confirmed higher protein intake combined with resistance exercise significantly preserves muscle mass and strength in adults over 65. Any complete protein source works — whey, casein, soy, or food. Evidence is conclusive for clinical sarcopenia prevention.
Dose
1.2–1.5 g/kg/day total protein for adults over 65; 20–40 g per meal; supplement if dietary intake is insufficient
Time of day & tips
Distribute protein evenly across meals — 20–40 g per meal is optimal for muscle protein synthesis. Leucine-rich sources like whey are most effective. Combine with resistance exercise for best results.
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