A new study suggests that active adults may need more protein for muscle growth and longevity, challenging current guidelines on protein consumption. The current recommended protein intake is around 0.36 grams per pound of bodyweight per day, which was devised for the minimum maintenance dose for those with a sedentary lifestyle.
This number may be outdated, as it does not take into account the requirements of those who are more active. According to a recent report, the goal of those old guidelines had been to prevent protein deficiency in less active people.
Public health advice often focuses on the minimum people need to avoid problems, said Dr. Macdonald, who worked on the recent research from the University of Cambridge, England. Many people want to know what they should do to remain strong, independent, and mentally sharp throughout life.
The current guidelines may not be sufficient for active adults, as they do not account for the increased protein needs associated with physical activity. A failure to balance protein requirements can lead to a nitrogen imbalance, reduced recovery, and less strength to progress through sessions.
This latest work reviewed previous studies to suggest that physically active people, older adults, and pregnant women could benefit significantly from increasing their strength training and protein intake. The data showed that increasing protein intake can aid fat loss due to an associated feeling of fullness and the thermogenic effect from protein digestion.
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While the study did not prescribe a new daily dosage, there is evidence that points to the benefits of higher protein intake. For example, the 2025 to 2030 edition of the Dietary Guidelines for Americans suggests 0.54 to 0.73 grams per pound of bodyweight per day as the new benchmark, which is more than twice the amount of protein suggested by the previous guidance.
As people age, their protein needs may increase. High-intensity exercise and high-protein diets are often associated with bodybuilders and superficial aesthetic goals, but they also empower the general population to extend their lifespan and health span.
According to Dr. MacDonald, high-intensity exercise and high-protein diets are not just about having a certain physical appearance, but about being able to maintain a strong and resilient body and mind. This can be especially important for older adults, who want to be able to lift, play, and remember their grandchildren.
Ultimately, the key to supporting muscle growth and longevity is to find a balance between protein intake and physical activity. By doing so, active adults can help maintain a strong and resilient body and mind, while also reducing the risk of age-related health problems.
It is essential to find this balance.
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