top of page

The Impact of Protein in our Meals on Muscle Mass and Aging

New research from the University of Illinois reveals that the distribution and quantity of protein in our meals play a crucial role in maintaining muscle mass, especially as we age. The study highlights the importance of the amino acid leucine in stimulating muscle protein synthesis (MPS).

Key findings include:

  • Older adults (60+) need meals with at least 2.8g of leucine (about 30g of protein) to effectively stimulate MPS.

  • Younger adults (<30) show a more linear response to protein intake, benefiting from meals with varying protein amounts without the specific leucine threshold.

  • Increased protein at breakfast can enhance muscle protein synthesis after an overnight fast, aiding in muscle maintenance during weight loss.

Maintaining muscle mass is essential for overall health, particularly with the aging population facing challenges like sarcopenia. Ensuring adequate protein intake, especially rich in leucine, could help preserve muscle function and prevent age-related decline.

Layman, D.K., Impacts of protein quantity and distribution on body composition. Frontiers in Nutrition, 2024. 11.

0 views0 comments


bottom of page