Protein requirements for different ages


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What are the protein requirements for different age groups?

By Anshul Dhamande Protein is an essential macronutrient. It is the building and repairing block for muscles, tissues, and crucial for the production of enzymes and hormones. Protein requirement hence depends on gender, age, and activity levels of the person. Let’s talk about this in detail. Teenagers - The recommended daily allowance (RDA) of protein for active adolescents involved in the regular intensive activity is 1.4g/kg per day (1). This is essential for healthy growth and development. Adults - The RDA of protein for adults is 0.8 g per kilogram of body weight. For those with higher activity levels, the RDA is in the range of 1.4–2.0 g/kg/day with people involved in endurance activity such as running and cycling at the lower end & people involved in strength/power training at the higher end of the range (2,3) Elderly - As we get older, there is a probability of losing muscle mass(Sarcopenia). RDA of healthy individuals over 65 years is 1.0–1.2 g protein/kg of body weight. A further increase is recommended for individuals with acute or chronic illnesses. (4,5,6) References: INFS Health series - Adolescents by Aditya Mahajan 1.Boisseau, N., & Delamarche, P. (2000). Metabolic and hormonal responses to exercise in children and adolescents. Sports Medicine, 30(6), 405-422. 2.Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. Nutrients, 11(6), 1289. 3.Bosse, J. D., & Dixon, B. M. (2012). Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. Journal of the International Society of Sports Nutrition, 9(1), 42. 4.Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., ... & Johnstone, A. M. (2018). Protein for life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients, 10(3), 360. 5.Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., ... & Visvanathan, R. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the american Medical Directors association, 14(8), 542-559. 6.Deutz, N. E., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., ... & Singer, P. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical nutrition, 33(6), 929-936.


Very useful read! what about small kids? I have a 4.5yr old girl and a 2yr old boy

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