Strength training cuts early‑death risk; optimal protein intake for muscle growth identified

Research published in the Journal of Sports Sciences indicates that maximal muscle‑protein synthesis occurs with a daily intake of 1.3 to 1.8 grams of protein per kilogram of body weight; later studies suggest at least 1.6 g/kg and up to 2 g/kg for athletes in strong calorie deficits. The German Nutrition Society recommends 0.8 g/kg for adults and 1.0 g/kg for those over 65 years.

A US long‑term cohort of roughly 150,000 participants tracked for up to 30 years found that 90–119 minutes of weekly strength training lowered overall early‑mortality risk by 13 percent compared with no training. The benefit was strongest for cardiovascular deaths (‑19 %) and neurodegenerative diseases (‑27 %). Training beyond 120 minutes per week did not add further longevity gains. Combining strength training (60–119 minutes/week) with regular aerobic activity produced the largest risk reduction, lowering early death risk by 45 percent relative to inactivity.

These findings suggest that moderate strength exercise paired with adequate protein intake supports both muscle health and longer life expectancy, while excessive protein supplementation or overly long training sessions offer no additional advantage.