HYPERTROPHY AND AGING: CURRENT PERSPECTIVES ON THE ROLE OF PROTEIN IN THE MUSCLE HEALTH OF THE ELDERLY

Abstract

Aging is associated with physiological and metabolic changes that compromise muscle mass and function, thereby promoting the development of sarcopenia. In this context, non-pharmacological strategies—such as resistance training combined with adequate protein intake—are essential for preserving musculoskeletal health in older adults. The aim of this narrative review was to compile and discuss current scientific evidence regarding protein recommendations for older adults engaged in resistance exercise. The results indicate that protein intake for older adults should range from 1.0 to 1.5 g/kg/day, with 25 to 30 g of high-quality protein per meal, containing approximately 2.5 g of leucine. A balanced distribution of protein across meals proved more effective than concentrated intake, while animal-based proteins—particularly whey protein—demonstrated a greater anabolic effect. Strategies such as leucine, casein, and creatine supplementation showed additional benefits when combined with resistance exercise. It is concluded that ensuring both the quantity and quality of protein intake, alongside strength training, is an essential tool for preventing sarcopenia, optimizing muscle hypertrophy, and promoting active and functional aging.