Clinical review pending. This article has not yet been reviewed by a licensed clinician, and we would rather say so than print a name that does not exist.
What this is about
Muscle mass and strength decline with age unless something is done about it. The clinical name for the advanced version is sarcopenia, and it is closely tied to falls, frailty and loss of independence.
Why it matters
Lean mass is metabolically useful, since muscle is the main site of glucose disposal. It is also a physical buffer: strength determines whether an illness or an injury in later life is a setback or a step change. Building capacity earlier means having more of it to lose.
Two requirements, not one
Muscle needs a stimulus and it needs material. Training without adequate protein, or protein without training, gets a fraction of the result.
- The stimulus. Resistance training, progressed over time.
- The material. Adequate total energy and adequate protein, distributed across the day rather than in one meal.
- Anabolic resistance. Older muscle responds less efficiently to the same protein intake, which is why requirements tend to rise rather than fall with age.
Being honest about the numbers
You will find confident, specific protein targets everywhere. The research base supports a higher intake than the minimum recommended dietary allowance for older adults who are training, but the precise figure varies by body size, activity, kidney function and goals. Anyone quoting one number for everybody is simplifying.
Lifestyle levers
- Train the whole body twice a week or more.
- Spread protein across meals rather than loading it into dinner.
- Do not under-eat overall. Chronic deficit costs lean mass first.
- Keep walking. Volume of easy movement supports everything else.
Discuss with your clinician
Protein targets are not universal, and they need adjusting in the context of kidney function and other conditions. If you have existing medical issues, ask what is appropriate for you before making a large change.
This is general education, not advice for you. It does not diagnose, treat or recommend anything for your situation. Talk with a licensed clinician about what applies to you, especially before changing anything if you have an existing condition or take medication.
References
- Cruz-Jentoft AJ et al. "Sarcopenia: revised European consensus on definition and diagnosis." Age and Ageing, 2019.
- Bauer J et al. "Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group." JAMDA, 2013.
These are public, peer reviewed sources about the underlying physiology. They are not studies of SiriusRX and they do not describe results anyone should expect from us.