肌少症指南和专家共识

30岁后肌肉量每10年下降3%~8%，50岁后进入加速流失期。《肌少症膳食营养处方及运动干预中国专家共识(2025)》数据显示，我国60岁以上人群肌少症患病率约为12%-25%，80岁以上人群更是高达67.1%；肌肉量持续流失会降低行动能力、提升跌倒风险。

《成人肌少症食养指南（2026）》明确：针对肾功能正常的肌少症人群，建议蛋白质摄入量为每天每公斤体重1.2-1.5g。

体重管理指南

国家卫健委数据显示，我国18岁成人超重率34.3%、肥胖率16.4%，合计超半数人群体重超标，肥胖会提升高血压、高血脂、2 型糖尿病等慢病风险。《成人肥胖食养指南（2024 年版）》明确，减脂期蛋白质供能比建议提升至15%-20%。

多数减脂人群存在控热量但蛋白摄入不足的误区，足量优质蛋白可增强饱腹感、减少减脂期肌肉流失，是科学体重管理的核心营养支撑。

临床研究：

1.Stimulation of muscle protein synthesis by whey and caseinate ingestion after resistance exercise in elderly individuals

2.Revisiting the role of protein-induced satiation and satiety

3.Whey and casein labeled with L-[1-13C]leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion

4.Whey protein supplementation and its potentially adverse effects on health: a systematic review

5.Enhancing Muscle Quality: Exploring Leucine and Whey Protein in Sarcopenic Individuals

6.Whey protein ingestion in elderly diet and the association with physical, performance and clinical outcomes

7.Effects of whey protein supplementation on adiposity, body weight, and glycemic parameters: A synthesis of evidence

本内容仅为营养原料科普，不用于诊断、治疗、预防任何疾病，不构成产品功效宣称。