Question 118 of 433
How much protein do I need?
The short answer
More than the official minimum, especially after 60. A good target is about half a gram to seven-tenths of a gram per pound of your goal body weight each day.
The government minimum (0.8 grams per kilogram, or 0.36 per pound) prevents deficiency. It was not designed to preserve muscle in a 70-year-old. Expert groups in aging recommend 1.0 to 1.2 grams per kilogram for older adults, and research on people who lift weights shows benefit up to about 1.6.
For a 160-pound person, that works out to roughly 80 to 110 grams a day. Spread it out: 25 to 40 grams at each meal, including breakfast, which is where most people fall short. If you have kidney disease, ask your doctor before raising protein.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
HUMAN TRIALS / CONSENSUS — Older adults and exercisers: protein supports muscle; kidney disease changes advice.Evidence grade (draft mapping)GGuideline-based / consensusPart 9, Q118 · Part sources
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.