After 50, muscle mass declines 1-2%/year (sarcopenia). Anabolic resistance means older adults need MORE protein per meal (30-40g) to stimulate the same muscle protein synthesis as 20g in young adults.
💪 Protein Protocol
30-40g protein per meal (not 20g) to overcome anabolic resistance. Leucine-rich sources (animal proteins, soy) are most effective.
Foods: 150g chicken breast (46g protein), 200g Greek yogurt (20g), 3 eggs (19g), 170g salmon (34g).
Avoid skewing protein to dinner. 3-4 meals with 30-40g each. Breakfast is most commonly under-dosed — add eggs, yogurt, or protein shake.
Foods: Breakfast: 2-3 eggs + Greek yogurt (35g). Lunch: tuna + quinoa (30g). Dinner: salmon + lentils (40g).
30-40g casein (cottage cheese, Greek yogurt, milk) before bed increases overnight muscle protein synthesis 22%.
Foods: Cottage cheese (casein-rich). Greek yogurt. Warm milk.
🔬 Other Key Nutrients
Skin synthesis decreases 4x with age. D3 supports muscle function and calcium absorption. Deficiency linked to falls and fractures.
Sources: Salmon, sardines, egg yolks. Supplement 2000-5000 IU/day.
Bone resorption outpaces formation after 50, especially post-menopause. 1200mg/day recommended.
Sources: Greek yogurt, sardines with bones, fortified milk, kale.
Anti-inflammatory. May enhance muscle protein synthesis response in older adults.
Sources: Salmon 2-3x/week. Supplement 1-2g EPA+DHA/day.