What is the recommended protein intake range for healthy older adults to help prevent sarcopenia?

• A. 0.8–1.0 g/kg/day
• B. 1.2–1.6 g/kg/day
• C. 0.5–0.8 g/kg/day
• D. 1.0–1.2 g/kg/day

Answer: (D)

Older adults experience anabolic resistance, meaning their bodies don’t build muscle as efficiently in response to protein. To counter this and help prevent sarcopenia, a higher total daily protein intake is recommended than the general adult minimum. The suggested range for healthy older adults to support muscle maintenance is 1.0–1.2 g of protein per kilogram of body weight each day. This level provides enough essential amino acids to sustain muscle protein synthesis over the day, especially when combined with regular resistance exercise.

To get the most benefit, spread protein intake across meals—about 25–30 g of high-quality protein per meal—and choose sources rich in leucine (such as dairy, eggs, lean meats, soy). While lower intakes won’t sufficiently counter anabolic resistance, intakes higher than this range are typically reserved for those with malnutrition risks, illness, or higher physical demands.