Exercise & the Importance of Protein as We Age

Ageing is a beautiful journey, but let’s be honest—it comes with its challenges. One of the most silent and sneaky ones? Muscle loss. Starting as early as our 30s and accelerating after 50, we naturally lose muscle mass and strength. This process, known as sarcopenia, can lead to fatigue, frailty, and a loss of independence over time.

But here’s the good news: With the right habits, especially when it comes to protein intake and exercise, we can fight back—and even thrive.

Why the Importance of Protein as we Age

Protein isn’t just for bodybuilders or athletes—it’s essential for everyone, especially as we age. Our bodies become less efficient at using protein to build and maintain muscle. That means older adults need more protein, not less.

Experts recommend aiming for 1.2 to 2.0 grams of protein per kilogram of body weight per day for older adults. That’s more than the general adult recommendation of 0.8g/kg. For a 68kg person, that’s about 80–136 grams of protein per day.

Also, don’t save all your protein for dinner! Research shows that spreading your intake evenly—25 to 30 grams minimum per meal—is more effective for muscle maintenance than eating it all at once.

Focus on high-quality protein sources, like eggs, fish, lean meats, dairy, soy, and legumes. These are foods rich in leucine, an amino acid that plays a key role in muscle building and are especially helpful.

The Role of Exercise

Pairing your protein intake with regular exercise, particularly resistance training, is where the real magic happens. Strength training helps stimulate muscle growth and preserve bone density, reducing the risk of falls, fractures, and overall weakness.

And you don’t need to live in the gym. A couple of strength sessions per week, using weights, resistance bands, or even your own body weight, is enough to see benefits. Add in some cardio, like walking or swimming, to boost heart health, and flexibility/balance work like yoga or pilates for stability and mobility.

Why the Combo Matters

Protein and exercise work better together than either does alone. After a workout, your muscles are primed to absorb protein and repair stronger. This synergy helps maintain independence, improve metabolism, and boost energy levels as we age.

Final Thoughts

Ageing well isn’t just about adding years to your life, it’s about adding life to your years. With a protein-rich diet and regular movement, you can stay strong, active, and vibrant at any age.

Quick Takeaways:

• • Eat 1.2–2.0g of protein per kg of body weight per day.

• • Space protein intake across meals.

• • Focus on high-quality, leucine-rich protein sources.

• • Strength train at least 2x per week, plus cardio and flexibility work.

Discover how the importance of protein and exercise together work in harmony to combat age-related muscle loss. Learn practical tips for healthy ageing with Chris Mears; PT Loughborough – find out more>.

Your future self will thank you.