| There are also dose-size and age-related dependent components to protein intake. You want to ingest a decent sized amount of protein to stimulate mTOR instead of ingesting small amounts of protein multiple times throughout the day. As one gets older, you may need more protein to stimulate/kick off mTOR. from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/ (ref numbers removed from text for better legibility): "Skeletal muscle mass and functional capacity are controlled by the dynamic interaction of numerous factors, also encompassing diet and nutrition. An adverse yet typical consequence of the aging process is the progressive loss of muscle mass and physical function, named sarcopenia. Although the onset and progression of sarcopenia can be influenced by many factors, a compromised capacity to maintain the anabolic response after dietary protein intake has become a key target for researchers. Independent of the type of protein and its source, it is important to underline that meals should include an appropriate amount of high-quality protein. In recent years, consensus statements and opinion articles have asserted that protein intake above 0.8 g/kg/day may confer muscle health benefits greater than those conferred by the current RDA. As such, a protein intake of 1.0–1.2 g/kg/day has been recommended for the preservation of healthy aging muscles, while 1.2–1.5 g/kg/day of protein may be necessary in older patients with acute or chronic diseases. Elderly people with severe illness or malnutrition may need as much as 2.0 g/kg/day of protein. In young individuals, slowly digested proteins (e.g., casein) may produce greater protein retention than those that are more quickly digested (e.g., whey). An opposite pattern has been documented in older individuals. Accordingly, some authors have demonstrated that the intake of whey protein stimulates postprandial muscle protein deposition in older men more efficiently than casein or casein hydrolysate." |