Anabolic resistance raises the per-meal threshold
Older adults often show anabolic resistance: their muscle responds less strongly to a given dose of protein than a younger person's would. A protein meal that fully stimulates muscle protein synthesis in a young adult can produce a blunted response in someone over 60, even when total intake looks adequate.
To overcome this, the protein dose that maximizes the synthesis response per meal appears to rise, with research pointing toward roughly 40 grams per meal rather than the smaller dose that suffices for younger adults.
Why pacing and total intake both matter with age
Because each meal needs to clear a higher threshold, spreading adequate protein across meals, rather than eating most of it at dinner, helps trigger the synthesis response more often through the day. Higher overall daily protein and resistance exercise further support preserving muscle, which matters for strength, mobility, and reducing frailty risk in aging.
Older adults frequently have other health conditions, including kidney concerns, that change protein recommendations, so these are general educational figures rather than individual guidance. Consult a qualified clinician or dietitian for personalized targets.