The New Science on Protein: What Five Years of Research Revealed About Aging well
When I reached my 50s, I was the fittest I’d been in years, raising busy teenagers, training in the evenings and sometimes skipping meals when life got too hectic. Despite staying active, I seemed to catch every cold and virus going around.
Looking back, my diet probably wasn't supporting my body as well as it could have. Protein may have been one part of that picture. Other signs that can accompany inadequate protein intake include poor recovery, slow wound healing and gradually losing strength.
As we get older, getting enough protein becomes increasingly important for maintaining muscle, strength, recovery and healthy body function. And emerging research suggests that simply meeting the minimum may not be the best target for healthy ageing.
4 things to know about protein as you age
Australian protein recommendations are still based on the 2006 Nutrient Reference Values. International expert groups increasingly support higher intakes for older adults.
For healthy older adults, around 1.0–1.2 g of protein per kilogram of body weight each day is commonly recommended by international expert groups.
Age-related anabolic resistance means a larger protein stimulus may be needed to trigger the same muscle-building response — especially without resistance exercise.
Include protein at every main meal, make breakfast count and combine adequate protein with regular resistance exercise.
So, how much protein do we actually need?
Australia’s current Nutrient Reference Values recommend an RDI of 0.84 g/kg for men aged 51–70 and 0.75 g/kg for women aged 51–70. After age 70, these rise to 1.07 g/kg for men and 0.94 g/kg for women.
These Australian values were originally published in 2006. Since then, a substantial body of international research has looked at protein through a different lens: not simply avoiding deficiency, but helping preserve muscle, function and independence as we age.
Requirements can be higher during periods of illness, recovery or increased physical activity. Some expert groups recommend approximately 1.2–1.5 g/kg/day in certain older adults who are unwell or recovering.
A useful daily target range based on 1.0–1.2 g/kg.
A useful daily target range based on 1.0–1.2 g/kg.
Think of these as useful guides rather than perfect numbers. Your ideal intake depends on your age, size, diet, health and activity level.
Why protein becomes more important as we age
One reason is something called anabolic resistance.
In simple terms, muscle becomes somewhat less sensitive to the signals from dietary protein as we get older. A smaller serving that once produced a strong muscle-building response may no longer provide quite the same stimulus.
Studies in older adults suggest that around 25–30 g of high-quality protein at a meal is a useful practical target, although individual needs vary and larger people may benefit from more.
Resistance exercise makes this even more powerful. Muscle remains remarkably responsive to training throughout life, and combining strength exercise with adequate protein is one of the most effective strategies we have for maintaining muscle and physical function as we age.
And protein isn't just about muscles. It provides the amino acids needed to build and repair tissues throughout the body and contributes to normal bone structure, enzymes, hormones and immune function.
My four protein power tips
Make every meal count
Instead of leaving most of your protein until dinner, include a meaningful protein source at each main meal. Around 25–30 g per meal is a useful target for many older adults.
Don't forget breakfast
Breakfast is often the lowest-protein meal of the day. Try Greek yoghurt with nuts and fruit, eggs, a high-protein cereal or a protein shake when you're short on time.
Pair protein with exercise
Resistance exercise and protein work particularly well together. Include a protein-rich meal or shake around your training session and make it part of your overall daily protein target.
Choose quality sources
Build your intake around foods such as fish, lean meat, chicken, eggs, dairy, legumes, tofu, nuts and seeds, along with good-quality protein powders when they're useful or convenient.
The takeaway
Protein requirements don't suddenly change on your 50th birthday. But the decades from 50 onward are a smart time to become more deliberate about protein.
International research increasingly points toward higher protein intakes than the minimum recommendations for maintaining muscle and physical function in later life.
That's a simple shift that can help support the strength, mobility and independence we all want to keep for as long as possible.
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Research behind this article
Sources include the Australian and New Zealand Nutrient Reference Values; the ESPEN Expert Group recommendations on protein and ageing; the PROT-AGE Study Group; and published research examining protein intake, muscle protein synthesis and resistance exercise in older adults.