Trending Now - Strength Training Crucial for Preventing Muscle Loss in Aging
WHO:
Dr. Marty Makary, Commissioner of the Food and Drug Administration
Dr. James J. Chao, co-founder and chief medical officer at VedaNu Wellness in San Diego
Alison Bladh, Swedish nutritionist and women's hormone health expert
U.S. Departments of Health and Human Services and Agriculture
WHAT:
Adults naturally lose up to 8% of their muscle mass every decade after age 30, a condition known as sarcopenia.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, approximately 60 grams for a 165-pound adult.
The latest Dietary Guidelines for Americans, 2025–2030, recommend 1.2–1.6 grams of protein per kilogram of body weight per day.
Experts suggest older adults may benefit from at least 1.2 grams of protein per kilogram of body weight daily.
General recommendations for protein intake are 15 to 30 grams at each meal.
Healthy adults can safely consume up to about 2 grams of protein per kilogram of body weight, approximately 135 grams per day for a 150-pound adult.
WHERE:
United States
WHEN:
Dietary Guidelines for Americans, 2025–2030, released in January 2026.
WHY:
Muscle mass impacts strength, mobility, metabolism, and long-term independence.
The RDA was established primarily to prevent muscle wasting and deficiency in younger adults, not as an optimization target for adults over 50.
After menopause, women experience accelerated muscle loss due to declining estrogen.
HOW:
Resistance training combined with adequate protein intake helps preserve muscle.
Experts recommend prioritizing high-quality, nutrient-dense protein foods as part of a healthy dietary pattern.
Suggested meal options include Greek yogurt with seeds, chicken or turkey wraps, and protein-rich snacks like edamame or hummus with chickpeas.
In a recent report, experts highlighted that adults naturally lose up to 8% of their muscle mass every decade after age 30, a condition known as sarcopenia, and they recommend older adults consume at least 1.2 grams of protein per kilogram of body weight daily to help combat this issue. The latest Dietary Guidelines for Americans, released in January 2026, suggest that healthy adults can safely consume up to about 2 grams of protein per kilogram of body weight, emphasizing the importance of high-quality, nutrient-dense protein foods in maintaining strength and mobility. To support muscle preservation, experts advocate for a combination of resistance training and protein-rich meals, such as Greek yogurt with seeds or chicken wraps, which can help ensure long-term independence and overall health.