As we age, there is a decline in muscle mass and muscle protein synthesis rates, resulting in an increased demand for protein to maintain and repair muscle tissue. Physical activity can increase the breakdown of muscle protein, leading to an even greater need for protein.
The International Society of Sports Nutrition (ISSN) recommends that masters athletes (those over 35 years of age) consume between 1.4-2.0 grams of protein per kilogram of body weight per day to support muscle protein synthesis and recovery. This range is based on the current research on protein requirements for athletes and takes into account individual differences in training and activity levels.
Furthermore, the timing and distribution of protein intake can impact muscle protein synthesis rates. Consuming protein evenly throughout the day, with a minimum of 20-25 grams of high-quality protein per meal, can optimize muscle protein synthesis. High-quality protein sources such as whey, casein, and soy protein have been shown to be effective in supporting muscle protein synthesis.