As we age, our bodies go through many changes, and one of the most important nutrients we begin to need more of is protein. During the natural ageing process, both muscle mass and muscle strength tend to decline gradually. However, when regular resistance or strength-based exercise is combined with sufficient protein intake, it can help increase muscle tissue, improve body composition, and reduce body fat. As we grow older, we also become more vulnerable to illness, which can further slow down the muscle-building and repair process. If you are unwell or recovering from any illness or injury, ensuring that you are consuming enough protein is crucial, as it plays an essential role in supporting recovery, tissue repair, and immune function.
Protein performs a wide range of essential functions within our body, including but not limited to the following:
- Helping us feel satisfied and full for longer periods, which means we are less likely to overeat or snack excessively between meals
- Supporting and strengthening the immune system to help the body fight off infections and recover more efficiently
- Assisting in the coordination and regulation of many important bodily functions and processes
- Helping restore and maintain natural testosterone levels in both men and women, which tend to decline with age and can contribute to gradual weight gain, reduced metabolism and loss of muscle mass
If your diet does not include enough protein, the body is forced to source it from lean muscle tissue and bone. Over time, this can cause weakness, frailty and fatigue. A lack of adequate protein may lead to slower growth and repair, a weakened immune system, hormonal imbalances, and a decline in muscle strength. In more severe cases, it can even affect the heart and respiratory muscles, contributing to poor endurance and reduced vitality.
How much protein do you really need?
It’s never too late—or too early—to increase your protein intake and make it a consistent part of your daily diet. For most healthy adults, the general recommendation is to consume around 0.8 grams of protein for every kilogram of body weight per day. For those who exercise regularly or engage in strength or endurance training, the amount should be higher—between 1.2 to 2 grams per kilogram of body weight depending on activity intensity. As we move into older age, particularly for people aged 70 and above, the body’s need for protein increases by approximately 25%. For example, a person over 70 years of age who weighs 65 kilograms should aim for at least 65 grams of protein each day to maintain muscle mass and strength.
Research also shows that spreading protein intake evenly across meals throughout the day is associated with better muscle strength and improved metabolism. Try to include a source of protein at every meal and snack, such as eggs, lean meat, poultry, fish, dairy, legumes, tofu, nuts or seeds. A balanced, consistent approach to protein intake will help maintain muscle, support recovery, and promote long-term health as you age.
