The Role of Protein in Ageing and Muscle Preservation

As we get older, one of the biggest silent threats to our long-term health is muscle loss — known as sarcopenia. It’s not just about staying fit or keeping up appearances. Strong, healthy muscles are what keep you mobile, independent, and resilient — they stabilise your metabolism, protect against falls, and even lower your risk of age-related diseases.

What’s fascinating is that muscle strength is a stronger predictor of longevity than your body weight or BMI. And that’s where protein plays its vital role.

In fact, the role of protein in ageing goes far beyond post-workout recovery — it’s central to how well your body maintains strength, function, and muscle preservation over time. Yet, as we age, our muscles become less responsive to the same amount of protein we used to thrive on, a process scientists call “anabolic resistance.”

So how much protein do we really need to preserve muscle and stay strong as we age? Let’s explore what the science says — and why getting this right could be one of the most powerful things you do for lifelong health.

Why Muscle Matters More Than You Think

Muscle isn’t just for athletes — it’s an active organ that keeps your whole body working well.
Muscle:-

• Stores amino acids (the building blocks of life)

• Helps control blood sugar

• Supports your metabolism

• Releases “myokines” — tiny molecules that talk to your brain, heart, and immune system

When we lose muscle, everything from balance to energy to immunity takes a hit. Studies show that older adults with more muscle live longer, recover faster, and stay independent for longer. See How Strength Training Slows Aging

What Happens to Muscle as We Age

Starting in your 40s and 50s, muscle mass begins to decline — a process known as sarcopenia. On average, adults can lose about 1% of muscle mass per year if nothing is done to counteract it. Over time, this may make daily activities like climbing stairs harder, slow recovery from illness, and reduce overall energy and resilience.

Several factors contribute to sarcopenia and age-related muscle loss:

• We tend to move less as we get older

• Hormones such as testosterone and growth factors decline

• The body becomes less responsive to dietary protein (anabolic resistance)

• Chronic, low-grade inflammation increases

• Appetite often falls, so protein intake drops

The encouraging news? Sarcopenia is not inevitable. With targeted strategies — particularly adequate, high-quality protein combined with resistance exercise — you can slow, stop, or even partially reverse muscle loss, helping you stay strong, independent, and healthy well into later life.

Protein: Your Muscle’s Best Friend

Protein isn’t just a nutrient — it’s the building block and the messenger your muscles need. The amino acids in protein repair damaged tissue and help build new muscle, keeping you strong and resilient.

But protein does more than provide fuel. Certain amino acids, especially leucine, act as a signal that tells your body: “It’s time to build muscle!” Leucine activates a key growth pathway called mTOR, which triggers muscle repair and growth.

As we age, our muscles become less responsive to these signals — a phenomenon known as anabolic resistance. That means older adults need more protein and more leucine per meal to achieve the same muscle-building response that younger people get naturally.

Getting enough high-quality protein throughout the day — particularly from sources rich in leucine like eggs, dairy, fish, and soy — is one of the most effective ways to slow sarcopenia, preserve strength, and maintain independence as we grow older.

How Much Protein Do You Really Need?

You’ve probably heard the official guideline: 0.8 grams of protein per kilogram of body weight per day. That amount is enough to prevent deficiency, but it’s far from optimal — especially once you pass 50. As we age, our muscles become less responsive to protein (anabolic resistance), which means you need more protein to maintain strength, preserve lean mass, and slow sarcopenia.

Modern research suggests the following targets for older adults:

• 1.2 – 1.6 g of protein per kg of body weight per day — enough to stimulate muscle repair and growth

• Distribute intake evenly across meals (e.g., breakfast, lunch, and dinner)

• Aim for roughly 25 – 35 g of protein per meal, depending on your size

This approach gives your body multiple “bursts” of amino acids each day, keeping muscle protein synthesis active and countering age-related muscle loss.

Practical example:
If you weigh 70 kg, your daily protein target is roughly 90 – 110 g. That could look like:

• ~30 g at breakfast

• ~30 g at lunch

• ~30 g at dinner

• Optional 20 g snack or protein shake to hit the higher end

By consistently hitting these targets with high-quality protein sources, you give your muscles the building blocks and signals they need to stay strong, independent, and healthy well into later life.

Timing, Quality, and Distribution Matter. The science shows that not just how much, but how you eat protein makes a difference.

✅ Spread it out:
Eating most of your protein in one meal (usually dinner) isn’t ideal. Spreading it across the day improves muscle retention.

✅ Include a good source in every meal:
Eggs, Greek yoghurt, fish, chicken, lean meat, tofu, lentils, and quality protein powders all work.

✅ After activity or before sleep:
Protein right after exercise, or a small portion before bed, can give your body extra support for repair overnight.

✅ Mix your sources:
Animal and plant proteins both work. If you’re plant-based, combine sources (like beans + rice) and aim for slightly higher total intake to hit your amino acid targets.

Protein and Longevity

Why does this matter beyond muscle? Because muscle supports nearly every system that keeps you youthful:

• Metabolic health:

  better blood sugar and insulin control

• Mobility:

  lower risk of falls and fractures

• Immune strength:

  more resilience to illness

• Cognitive function:

  physical strength links to brain health

Frequently Asked Questions

1. Isn’t too much protein bad for your kidneys?

   For healthy adults, there’s no evidence that protein within the 1.2–1.6 g/kg/day range harms kidney function. If you already have kidney disease, talk to your doctor first.

2. Can I get enough protein from plants?

   Yes — just plan carefully. Combine plant sources and aim for slightly more total protein. Lentils, beans, quinoa, soy, tofu, and seitan are excellent.

3. Do I need supplements?

   Not necessarily. Whole foods come first. But if you struggle to meet your target, a whey or plant-based protein shake can help — especially after exercise or before bed.

4. What’s the best kind of exercise for muscle preservation?

   Resistance training — anything that challenges your muscles (weights, resistance bands, bodyweight). Combine it with walking, stretching, and good nutrition for full-body ageing defence.

See our full Longevity Glossary

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