The protein reset: why the standard guideline falls short
The official protein guideline was set to prevent deficiency. Research suggests adults who want to stay strong as they age may need more.
One of the least talked-about parts of getting older is sarcopenia, the slow loss of muscle and strength. It doesn't wait for retirement. It can start around 30 and tends to speed up later in life.
A big reason is what researchers call "anabolic resistance." As we age, muscle responds less to the protein in a normal meal, so it takes more protein to get the same muscle-building response.
The Recommended Dietary Allowance (RDA) of 0.8g of protein per kilogram of body weight is a floor to prevent deficiency, not a target for staying strong. Many researchers now suggest 1.2–1.6g/kg a day for healthy older adults.
Research also points to a "leucine threshold": about 2.5–3g of the amino acid leucine in a meal to get the strongest muscle-building response. That is a research finding about the whole meal, not a guaranteed effect of one scoop. KLYR provides 19g of protein per vanilla scoop or 18g per chocolate scoop; follow the label direction to take it 20–30 minutes before a meal.
Strength training does the heavy lifting. Enough protein, spread across your meals, helps your body hold on to the results.
Works cited
- Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405-410. https://doi.org/10.1097/01.mco.0000134362.76653.b2
- von Haehling, S., Morley, J. E., & Anker, S. D. (2010). An overview of sarcopenia: facts and numbers on prevalence and clinical impact. Journal of Cachexia, Sarcopenia and Muscle, 1(2), 129-133. https://doi.org/10.1007/s13539-010-0014-2
- Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), 86-90. https://doi.org/10.1097/MCO.0b013e32831cef8b
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