ACSM advises 1.0 to 1.2 g/kg protein for older athletes

The American College of Sports Medicine published an Oct. 14 guide advising active older adults to target 1.0 to 1.2 g/kg body weight of protein daily, with higher amounts for heavy training.

Evidence grade: Claim (no study cited). The ACSM guide says muscle mass typically falls 0.5% to 1.0% a year after age 50, while lower muscle and training volume reduce calorie needs without removing the need for other nutrients.

For protein, ACSM lists 1.0 to 1.2 g/kg body weight per day for active older adults, and up to 1.5 g/kg with heavy training. It says those values apply to people with normal kidney function and recommends spreading protein over 3 to 4 meals, at 35 to 40 g or 0.4 g/kg per meal.

The guide also lists leucine, an amino acid found in protein foods, at 2.5 to 3.0 g each meal. For carbohydrate, it gives a range of 45% to 65% of total energy intake, or 3 to 12 g/kg body weight. For fat, it gives 20% to 35% of total energy intake.

ACSM says older adults need more vitamins B6, B12 and D, and more calcium, but less iron. It also says older athletes may have difficulty getting enough folic acid, calcium, zinc, magnesium, and vitamins B12, D and E from diet alone.

The guidance also covers hydration and supplements. It says fluid losses through sweat can begin to affect performance about 60 to 90 minutes into physical activity, and says supplements should enhance the diet rather than replace food.

The guide cannot show that these targets improve outcomes in a defined trial population because it is not presented as a clinical trial, cohort study or systematic review. It applies to active older adults and senior athletes, not to people whose disease, nutrition-related condition or nutrient deficiency changes their requirements.

ACSM says people seeking a full nutrition assessment should consult a Registered Dietitian Nutritionist, preferably one who is also a Board-Certified Specialist in Sports Dietetics, especially if they have a disease, nutrition-related condition or nutrient deficiency.

Source: guidance article, American College of Sports Medicine, Oct. 14, 2026.

Atlas360 reports health research and does not provide medical advice.