Protein supplementation (clinical sarcopenia)

Tier 1 — strong evidence · Muscle · Aging · Sarcopenia

ESPEN and PROT-AGE guidelines recommend 1.2-1.5 g/kg/day protein for older adults to prevent and treat sarcopenia. A 2024 network meta-analysis (Liao et al., 78 RCTs, 5,272 participants, PMID 38612975) found whey protein yields the best outcomes for muscle mass, handgrip strength, and walking speed among all protein sources when combined with resistance training. A separate 2024 meta-analysis (Whaikid, 7 RCTs, 854 sarcopenic community-dwellers, PMID 38374703) confirmed protein plus resistance exercise significantly increases muscle mass (SMD 0.95) and strength (SMD 0.32). Any complete…

Dose: 1.2-1.5 g/kg/day total protein for adults over 65; distribute as 25-40 g per meal across 3-4 meals. Supplement if dietary intake falls short. Leucine-enriched whey protein is the most evidence-backed single source.