What the research says about sarcopenia, resistance training and protein, for anyone who wants to stay strong as they age.
Sarcopenia, the age-related loss of muscle mass and strength, is common, and the research points to a few things that help.
What sarcopenia is and how common it is
Prevalence depends on how it’s defined. A systematic review of 263 studies put it between 10% and 27% worldwide, and severe sarcopenia between 2% and 9%.
Key things to know
- Lifting works. A meta-analysis of 14 trials in people aged about 66 to 83 with sarcopenia found better grip strength, leg strength and walking speed.
- Muscle size is less certain. That same review found no significant change in muscle mass measures, so judge progress by strength and function too.
- Older adults need more protein. The PROT-AGE group recommends at least 1.0 to 1.2 g per kg of body weight daily after 65, and at least 1.2 g/kg if you’re active.
- Protein adds to training. A meta-analysis of 49 trials found protein supplements boosted strength and fat-free mass gains from lifting, though less with advancing age. Above about 1.6 g/kg a day, extra protein added no more fat-free mass.
Protein, timing and eggs
Total protein beats the clock
A meta-analysis of timing studies found that when you eat protein around a workout isn’t critical. Total daily protein was the strongest predictor of results. So don’t sweat a post-workout stopwatch.
Key takeaway: Hit your daily protein number first; worry about the timing second.
Where eggs fit
Eggs are cheap and easy to eat. In one small crossover study, 10 trained young men built more muscle protein after whole eggs than after egg whites with the same protein. That’s young men and a single meal, so it doesn’t show eggs are special for sarcopenia. They’re a handy protein source, nothing more.
Putting it into practice
- Lift progressively. Squats, rows and presses, or machine versions, a couple of times a week, adding load gradually.
- Aim for your daily protein. For a 75 kg (165 lb) person, 1.2 g/kg is about 90 g a day.
- Spread it across meals rather than saving it for dinner. A three-egg omelet with Greek yogurt is an easy start.
- Talk to your doctor first if you have kidney disease or a chronic condition, since protein advice changes there.
Most people stall on remembering to eat protein consistently. Proteinly is a protein-first app with no calorie counting, and its automatic eating timer reminds you to eat every 2 hours. It’s a habit tool; it doesn’t claim to build muscle by itself. More on the numbers in Protein Needs After 40.
Frequently asked questions
How much protein do I need per day?
At least 1.0 to 1.2 g/kg after 65, more if you train, per PROT-AGE. Beyond about 1.6 g/kg, gains from lifting level off.
Can I build muscle at 70?
Trials in people up to their early 80s show strength and function improve with resistance training.
Next steps
Pick two lifting days, set a daily protein target, and make eating it routine. Visit Proteinly to build the habit, and follow us on YouTube. Build the Habit. Build the Body.