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Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves
Open accessAbstract
It is established that protein requirements are elevated in athletes to support their training and post-exercise recovery and adaptation, especially within skeletal muscle. However, research on the requirements for this macronutrient has been performed almost exclusively in younger athletes, which may complicate their translation to the growing population of Master athletes (i.e. > 35 years old). In contrast to older (> 65 years) untrained adults who typically demonstrate anabolic resistance to dietary protein as a primary mediator of the ‘normal’ age-related loss of muscle mass and strength, Master athletes are generally considered successful models of aging as evidenced by possessing similar body composition, muscle mass, and aerobic fitness as untrained adults more than half their age. The primary physiology changes considered to underpin the anabolic resistance of aging are precipitated or exacerbated by physical inactivity, which has led to higher protein recommendations to stimulate muscle protein synthesis in older untrained compared to younger untrained adults. This review puts forth the argument that Master athletes have similar muscle characteristics, physiological responses to exercise, and protein metabolism as young athletes and, therefore, are unlikely to have protein requirements that are different from their young contemporaries. Recommendations for protein amount, type, and pattern will be discussed for Master athletes to enhance their recovery from and adaptation to resistance and endurance training.
Overview
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TL;DR
This narrative review argues that Master athletes (>35 years) are not simply older versions of untrained older adults: they largely avoid age-related anabolic resistance and appear to have protein requirements similar to younger athletes. It recommends applying current younger-athlete protein targets, with meal-focused intakes of ~0.3–0.5 g/kg and daily intakes around ~1.6–1.8 g/kg/day depending on training mode.
Key findings
- Master athletes are described as models of successful aging, with body composition, muscle mass, and aerobic fitness generally comparable to untrained adults more than half their age; the review argues they do not show the typical age-related anabolic resistance to dietary protein.
- In untrained older adults, an estimated average meal protein requirement of ~0.4 g/kg of high-quality leucine-enriched protein is needed to maximize myofibrillar protein synthesis at rest, ~65% greater than in younger adults; after exercise, 20 g whey is sufficient in young trained men, whereas older untrained adults may require up to 40 g.
- For Master athletes, the review recommends resistance training post-exercise protein of ~0.3–0.4 g/kg per meal and a daily target of ~1.6 g/kg/day; endurance training post-exercise protein of ~0.5 g/kg per meal and a daily target of ~1.8 g/kg/day, consumed as 4–5 equally spaced meals.
- Low-carbohydrate availability training may increase daily protein requirements by ~10–15%, and plant-based proteins may warrant a ~10% higher intake; Master athletes are reported to self-report lower post-exercise meal protein intakes than younger athletes (e.g., ~0.4 vs. ~0.3 g/kg, respectively).
Methods
- Narrative review synthesizing evidence on protein requirements, anabolic resistance, digestion/absorption, amino acid delivery and uptake, mTORC1 signaling, inflammation, sex differences, and bone health in aging and athletic populations.
- Focuses primarily on older adults/athletes (>60 years) while defining Master athletes as >35 years; evidence includes acute stable isotope dose–response studies, nitrogen balance, indicator amino acid oxidation, and training studies.
- No new primary data are presented; recommendations are extrapolated from younger athletes and older untrained adults because direct Master athlete protein dose–response studies are lacking.
Limitations
- The paper states that studies investigating post-exercise ingested bolus protein dose–response in Master athletes do not currently exist, and that additional research is needed, especially in females and postmenopausal women.
- The paper notes that studies often do not consistently report baseline physical activity or fitness, making some comparisons indirect; evidence from geographical activity differences is suggestive rather than definitive.
- Evident from the text: this is a narrative review without a systematic search or meta-analysis, and many recommendations rely on extrapolation from younger athletes or older untrained adults rather than direct Master athlete data.
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Figures
![Fig. 1 a Myofibrillar protein synthesis after an acute bout of resistance exercise and graded intakes of whey protein in young trained [21] and older untrained [19] adults. Doses with different letters are significantly from each other within a population. b Data from these same publications [19, 21] expressed as the increase in myofibrillar protein synthesis after resistance exercise from a protein-free control against the body weight-normalized whey protein intake. Shaded area highlights the relative anabolic resistance of the untrained older adults. FSR fractional synthesis rate](/paper-figures/b3762b249cbe4f7988ab55b60f6c9e5a/protein-requirements-for-master-athletes-just-older-versions-of-their-younger-figure-1.jpg)
![Fig. 2 Myofibrillar protein synthesis after resistance exercise in response to dietary protein ingestion in young adults [78] and untrained older adults in different geographical locations who may have relatively higher [77] or lower [19] habitual activity levels. Data are normalized to the maximal myofibrillar protein synthetic response within each study (i.e. data span) assuming a maximal response at the highest intake (40–45 g of protein or > 0.49 g/kg). Error bars have not been included due to the requirement to normalize intakes and percentage of maximal response to reported mean group values from the respective publications. FSR fractional synthesis rate](/paper-figures/f5a920fbfdbd42738693a39436a02b2d/protein-requirements-for-master-athletes-just-older-versions-of-their-younger-figure-2.jpg)
Verification
Claims the paper makes
0 Valid · 2 Not valid · 92 Not checked · 19 Own results and interpretations
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In the paper
“Thus, this anabolic resistance to suboptimal meal protein intakes has contributed to the recommendations that older untrained adults require a greater meal protein intake to maximize muscle protein synthesis at rest [12] and after resistance exercise [11].”
§ Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves > Anabolic Resistance of Aging
What the sources say
- Not checked yetcites [12] Murphy CH, Oikawa SY, Phillips SM. Dietary protein to maintain muscle mass in aging: a case for per-meal protein recommendations. J Frailty Aging. 2016;5(1):49–58. source
- Not checked yetcites [11] Churchward-Venne TA, Holwerda AM, Phillips SM, van Loon LJ. What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult? Sports Med (Auckland, NZ). 2016;46(9):1205–12. source
plainstates a cause- Asserted: passes — The authors put it forward as true.
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None of the sources cited for this claim have been checked yet.
In the paper
“Aging has been shown to reduce the appearance of dietary amino acids in the systemic circulation during the postprandial period [24, 25], which could reduce their availability for uptake by skeletal muscle.”
§ Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves > Anabolic Resistance of Aging > Digestion and Absorption
What the sources say
- Not checked yetcites [24] Volpi E, Mittendorfer B, Wolf SE, Wolfe RR. Oral amino acids stimulate muscle protein anabolism in the elderly despite higher first-pass splanchnic extraction. Am J Physiol. 1999;277(3):E513–20. source
- Not checked yetcites [25] Gorissen SHM, Trommelen J, Kouw IWK, Holwerda AM, Pennings B, Groen BBL, et al. Protein type, protein dose, and age modulate dietary protein digestion and phenylalanine absorption kinetics and plasma phenylalanine availability in humans. J Nutr. 2020;150(8):2041–50. source
plainstates a cause- Asserted: passes — The authors put it forward as true.
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In the paper
“an estimated average meal protein requirement of ~ 0.4 g/kg of high-quality, leucine-enriched protein (i.e. whey) is required to maximize myofibrillar protein synthesis (MyoPS) at rest in untrained older adults, which is ~ 65% greater than for younger adults [17].”
§ Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves > Anabolic Resistance of Aging
What the sources say
- Not checked yetcites [17] Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57–62. source
hedgedstates a cause- Asserted: passes — The authors put it forward as true.
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A conclusion the paper draws from its own results — it cites no other source for it, so there is none to check. The quote shows it is in the paper.
In the paper
“Thus, provided dental health is maintained, there is insufficient evidence to suggest that Master athletes would suffer from age-related anabolic resistance secondary to increased splanchnic amino acid sequestration that may affect their sedentary counterparts.”
§ Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves > Anabolic Resistance of Aging > Digestion and Absorption
hedged- Asserted: passes — The authors put it forward as true.
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None of the sources cited for this claim have been checked yet.
In the paper
“older untrained muscle is generally able to mount an equivalent MyoPS response to that of young adults when meal protein ingestion is at or above its respective maximal threshold [17, 19, 21], although this finding is not without exceptions [16].”
§ Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves > Anabolic Resistance of Aging
What the sources say
- Not checked yetcites [17] Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57–62. source
- Not checked yetcites [19] Yang Y, Breen L, Burd NA, Hector AJ, Churchward-Venne TA, Josse AR, et al. Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. Br J Nutr. 2012;108(10):1780–8. source
- Not checked yetcites [21] Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. 2014;99(1):86–95. source
hedged- Asserted: passes — The authors put it forward as true.
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Claims other papers make about this one
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In the citing paper
“It is well reported that, compared to younger cohorts, non-athletic elderly past the age of 60 years require different recovery and nutritional strategies to maintain health [5,14].”
From Protein Intake, Physical Performance and Body Composition in Master Athletes—A Short Scoping Review (2025) · cites this paper as [5]
In the citing paper
“protein intake across the day was not considered; research suggests distributed protein intake leads to greater lean‐mass gains and recovery from exercise for master athletes [68].”
From Dietary Intake of Canadian Middle‐Aged Endurance Athletes (2025) · cites this paper as [68]
In the citing paper
“Previous researchers have elucidated that Masters Athletes have similar muscle characteristics, physiological responses to exercise and protein metabolism as young athletes, and are unlikely to have protein requirements that are different from their young contemporaries(9).”
From Association between protein intake and lean body mass in a group of Masters Athletes (2022) · cites this paper as [9]
Citations
Cites
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Bidirectional Transport of Amino Acids Regulates mTOR and Autophagy
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Invited Review: Aging and sarcopenia
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Frontera, W. R., Hughes, V. A., Fielding, R. A., Fiatarone, M. A., Evans, W. J., & Roubenoff, R. (2000) · Journal of Applied Physiology · doi:10.1152/jappl.2000.88.4.1321 · Cited by 1,443
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Nutrition and Athletic Performance
(2016) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000000852 · Cited by 1,305
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., et al. (2018) · British Journal of Sports Medicine · doi:10.1136/bjsports-2017-097608 · Cited by 1,269
Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle
Cuthbertson, D., Smith, K., Babraj, J., Leese, G., Waddell, T., Atherton, P., Wackerhage, H., Taylor, P. M., & Rennie, M. J. (2005) · The FASEB Journal · doi:10.1096/fj.04-2640fje · Cited by 1,211
Mixed muscle protein synthesis and breakdown after resistance exercise in humans
Phillips, S. M., Tipton, K. D., Aarsland, A., Wolf, S. E., & Wolfe, R. R. (1997) · American Journal of Physiology-Endocrinology and Metabolism · doi:10.1152/ajpendo.1997.273.1.e99 · Cited by 1,132
Cited by
Strategies to Prevent Sarcopenia in the Aging Process: Role of Protein Intake and Exercise
Rogeri, P. S., Zanella, R., Martins, G. L., Garcia, M. D. A., Leite, G., Lugaresi, R., Gasparini, S. O., Sperandio, G. A., Ferreira, L. H. B., Souza-Junior, T. P., et al. (2021) · Nutrients · doi:10.3390/nu14010052 · Cited by 181
Age-related muscle anabolic resistance: inevitable or preventable?
Aragon, A. A., Tipton, K. D., & Schoenfeld, B. J. (2022) · Nutrition Reviews · doi:10.1093/nutrit/nuac062 · Cited by 102
The Impact of Training on the Loss of Cardiorespiratory Fitness in Aging Masters Endurance Athletes
Burtscher, J., Strasser, B., Burtscher, M., & Millet, G. P. (2022) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph191711050 · Cited by 36
Witard, O. C., Hearris, M. A., & Morgan, P. T. (2025) · Sports Medicine · doi:10.1007/s40279-025-02203-8 · Cited by 39
Lanng, S. K., Oxfeldt, M., Pedersen, S. S., Johansen, F. T., Risikesan, J., Lejel, T., Bertram, H. C., & Hansen, M. (2022) · European Journal of Nutrition · doi:10.1007/s00394-022-03071-y · Cited by 34
Metadata
- Authors
- Moore, D. R.
- Affiliations
- University of Toronto (CA)
- Corresponding author
- Moore, Daniel R.
- ORCID
- Moore, Daniel R.
- Venue
- Sports Medicine
- Published
- 2021-09
- Volume
- 51
- Issue
- S1
- Pages
- 13-30
- ISSN
- 0112-1642 (ISSN-L)
- 1179-2035
- PMC
- PMC8566396
- OpenAlex
- W3200315391
- Cited by
- 33
- References
- 183
- Citations by year
- 2026: 7 · 2025: 9 · 2024: 2 · 2023: 6 · 2022: 7 · 2021: 2
- FWCI
- 0.53
- Type
- journal article
- Language
- en
- Open access
- hybrid
- doi.org
- Licence
- cc-by
- creativecommons.org/licenses/by/4.0 (tdm)
- creativecommons.org/licenses/by/4.0 (vor, 12 d)
- Locations
- Sports Medicine (publishedVersion, cc-by)
- PubMed (publishedVersion)
- PubMed Central (publishedVersion, cc-by)
- TSpace (University of Toronto) (acceptedVersion, cc-by)
- Funders
- Gatorade Sport Science Institute
- Topics
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Health Sciences › Medicine › Physiology (medical) › Nutrition and Health in Aging
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Keywords
- protein requirements, master athletes, aging, anabolic resistance, muscle protein synthesis, post-exercise recovery, resistance training, endurance training, protein metabolism, older athletes, muscle mass
- MeSH terms
- Adult, Aged, Aging, Body Composition, Humans, Physical Endurance, Exercise, Muscle, Skeletal, Athletes
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