When we think about protein, many of us picture athletes, bodybuilders or people trying to build muscle in the gym.

But protein isn’t just for sport.

As we get older, it becomes increasingly important for maintaining muscle strength, mobility and independence.

From around our 30s onwards, we naturally begin to lose muscle mass.

This gradual loss of muscle mass, known as sarcopenia, accelerates with age.  It's one reason why everyday activities such as climbing stairs, carrying shopping or getting out of a chair can become more difficult over time.

The encouraging news is that research suggests eating enough protein, alongside regular physical activity, may help slow this process and support healthy ageing.

Why does protein become more important?

One reason is something scientists call anabolic resistance.

In simple terms, as we age our muscles become less responsive to the protein we eat. This means older adults often need slightly more protein than younger adults to stimulate muscle maintenance and repair.

Several international expert groups and recent scientific reviews suggest that many healthy older adults may benefit from consuming around 1.0–1.2g of protein per kilogram of body weight each day, particularly when combined with regular resistance exercise such as weight training, resistance bands or bodyweight exercises.¹²

It is important to stress that these are expert recommendations based on current evidence. They are not the official UK recommendation, which remains the Reference Nutrient Intake (RNI) of 0.75g of protein per kilogram of body weight each day.

Are older adults eating enough protein?

Perhaps not.

Researchers studying the diets of older adults in the UK found that fewer than half consumed the current UK recommended intake of protein, while fewer than 15% achieved the higher intakes suggested by many experts for healthy ageing.

Perhaps most strikingly, only one participant consumed around 25–30g of protein at each of their three daily meals, with breakfast consistently providing the least protein.³

In practical terms, rather than eating very little protein at breakfast and most of it with your evening meal, aim to include a good source of protein at each meal.

How much protein do we need as we get older?

The current UK Reference Nutrient Intake (RNI) for adults is 0.75g of protein per kilogram of body weight each day.

However, several international expert groups and recent scientific reviews suggest that many healthy older adults may benefit from around 1.0–1.2g/kg/day to help maintain muscle mass and physical function as they age.¹

Animal protein or plant protein?

Both animal and plant foods can provide high-quality protein.

Animal foods such as fish, eggs, poultry, milk and yoghurt naturally contain all nine essential amino acids needed by the body and are generally well absorbed.

Plant foods including beans, lentils, chickpeas, tofu, tempeh, nuts and seeds are also excellent protein sources. They also provide fibre and many beneficial vitamins and minerals.

Eating a varied diet containing different plant protein sources throughout the day provides all the essential amino acids most people need.

For most people, a balanced diet containing a mixture of animal and plant proteins is an excellent approach.

How much protein is in everyday foods?

Here are some typical examples:

• 2 eggs – 13g

• Greek yoghurt (200g) – 20g

• Chicken breast (100g cooked) – 31g

• Salmon (100g cooked) – 22g

• Cottage cheese (100g) – 11g

• Tofu (100g) – 16g

• Cooked lentils (100g) – 9g

• Cooked chickpeas (100g) – 8g

• Semi-skimmed milk (250ml) – 9g

Should you spread protein throughout the day?

Research suggests it probably helps.

Rather than focusing on one large protein-rich meal, aim to include a source of protein at breakfast, lunch and dinner. Studies suggest this pattern may stimulate muscle protein synthesis more effectively than eating most of your protein with your evening meal.⁴

For example:

• Eggs or Greek yoghurt at breakfast.

• Chicken, tuna, beans or hummus at lunch.

• Fish, lean meat, tofu or lentils at dinner.

Do you need protein powders?

For most people, no.

A balanced diet containing dairy foods, eggs, fish, lean meat, beans, lentils or tofu can usually provide all the protein you need. Protein powders may be convenient for people with a poor appetite or those recovering from illness, but they are not essential for healthy ageing.

Those following a vegan or vegetarian diet may need to plan meals a little more carefully to ensure they're getting enough protein from a variety of plant sources throughout the day.

Can you eat too much protein?

For most healthy adults, eating a little more protein than the recommended minimum from ordinary foods is unlikely to be a concern.

Large scientific reviews have found no consistent evidence that higher-protein diets harm kidney function in people with healthy kidneys.⁵

However, anyone with chronic kidney disease, or who has been advised to follow a low-protein diet, should seek medical advice before significantly increasing their protein intake.

The Bottom Line

Protein isn’t just for athletes.

As we get older, maintaining muscle becomes increasingly important for staying active, mobile and independent.

Although the current UK recommendation remains 0.75g/kg/day, a growing body of research suggests that many healthy older adults may benefit from modestly higher intakes, particularly when combined with regular strength-based exercise.

Fortunately, increasing your protein intake doesn’t require expensive supplements or complicated diets. Simply including a good source of protein with each meal is a practical step that may help support healthy ageing.