Many national health organizations in the United States have previously recommended dietary protein (PRO) intakes greater than the RDA for older adults looking to maintain and promote muscle growth. But new research published in the April 2018 issues of JAMA Internal Medicine indicates that higher intake doesn’t increase lean body mass, muscle performance, physical function or other well-being measures among older men.
The study on older men
The study, which was called Optimizing Protein Intake in Older Men (OPTIMen) looked at men age 65 and older through a randomized, placebo-controlled, double-blind, parallel group trial. The men got one of the following:
- 0.8-g/kg/day of PRO and a placebo injection
Or
- 1.3-g/kg/day of PRO and a placebo injection
Or
- 0.8-g/kg/day of PRO and a weekly injection of testosterone
Or
- 1.3-g/kg/day of PRO and a weekly injection of testosterone
All the men were given prepackaged meals with individualized protein and energy contents and supplements, and a total of 78 men completed the trial, which took six months.
The results of the study
The results show that the men whose intake that was greater than the RDA had no significant changes to lean body mass, fat mass, muscle performance, fatigue, physical function or other measures of well-being.
The authors stated that the data indicates a need for a re-evaluation of the protein RDA in older men, especially those with frailty and chronic diseases.
Good sources
Men seeking to get their RDA of protein can turn to these sources:
- Wild salmon (not farm-raised salmon)
- Whole eggs
- Beef
- Sardines
- Greek yogurt
- Cottage cheese
- Chicken and turkey
- Quinoa
- Whey protein
Nuts are also good, but they aren’t the highest source of amino acids. Still, they’re a very convenient protein source that don’t require refrigeration so they’re easy to carry with you, keep in your desk or car and eat on the go.
