The RDA for protein is 0.8 g/kg/day—but that’s a minimum to prevent deficiency, not a target for optimal health. When it comes to maintaining muscle mass, strength, and functional independence, especially with age, the RDA falls short. A meta-analysis of 49 randomized controlled trials found that protein intakes closer to 1.6 g/kg/day are needed to maximize gains from resistance training—and that older adults may require even more due to anabolic resistance. Reframing protein recommendations thr
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The RDA for protein is 0.8 g/kg/day—but that’s a minimum to prevent deficiency, not a target for optimal health. When it comes to maintaining muscle mass, strength, and functional independence, especially with age, the RDA falls short. A meta-analysis of 49 randomized controlled trials found that protein intakes closer to 1.6 g/kg/day are needed to maximize gains from resistance training—and that older adults may require even more due to anabolic resistance. Reframing protein recommendations thr
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