Protein isn’t just for bodybuilders—it’s essential for everyone, especially as we age. It plays a crucial role in maintaining muscle strength and overall bodily function. But here’s the catch: as we get older, our bodies don’t use protein as efficiently.
What worked in our 20s may no longer suffice in our 50s or beyond. Without adequate protein, muscle loss can accelerate, strength may decline, and recovery becomes more difficult. The good news? With the right knowledge and a few smart habits, it’s possible to maintain healthy, active muscles well into later life. It starts with understanding how our protein needs change over time.
Overnight Recovery: The Case for Night Time Protein in Older Adults
As we sleep, our bodies enter recovery mode, yet we go without food for several hours. For older adults, this extended fasting period can contribute to muscle breakdown—especially if protein intake throughout the day isn’t consistent. That’s where adding night time protein becomes valuable.
Ageing muscles don’t repair as quickly and are more prone to loss. Consuming protein before bed helps counter this by providing a steady supply of amino acids during sleep, supporting overnight muscle repair and long-term strength maintenance.
One of the best options is a casein protein shake. Casein digests slowly, making it ideal for extended periods such as overnight fasting. For those who prefer whole foods, try a small bowl of Greek yoghurt, a handful of almonds, or a slice of turkey on wholegrain toast.
The key is ensuring your muscles have the nutrients they need—even while you sleep. For older adults, that extra step at night can make a meaningful difference in muscle health and staying active for longer. So, if you’re aiming to preserve strength with age, don’t overlook the benefits of adding night time protein to your routine.
Why Protein Absorption Declines with Age
As we age, our muscles become less responsive to protein—a phenomenon known as anabolic resistance. This means older adults require more protein to achieve the same muscle-building response younger people experience with smaller amounts.
Studies show that post-meal muscle protein synthesis in older adults is significantly lower compared to younger individuals.
Anabolic resistance impacts both muscle recovery and maintenance. Without an adequate response to protein, older bodies are at greater risk of losing muscle mass and strength—contributing to frailty and reduced quality of life.
To combat this, it’s essential to distribute protein intake evenly throughout the day. Research suggests that consuming around 30 grams of high-quality protein at each meal enhances the overall muscle-building effect.
In practice, aim to include protein-rich options across all meals—such as eggs in the morning, lean meats at lunch, and plant-based or dairy proteins at dinner—to support muscle health as you age. Adopting protein-focused eating habits today can help preserve strength and function tomorrow.
Adjusting Daily Protein Intake as You Age
As mentioned earlier, your body’s ability to process protein naturally weakens with age. To compensate, experts recommend older adults consume between 1.0 and 1.6 grams of protein per kilogram of body weight per day—higher than the standard 0.8 g/kg guideline for younger adults.
Why the increase? Ageing muscles require a stronger signal—more protein—to stimulate repair and maintenance. Without it, muscle loss may accelerate, increasing the risk of weakness, frailty, and a decline in quality of life.
To prevent this, experts recommend to spread out your meal, and take approximately 30 grams of high-quality protein per feeding to optimise muscle protein synthesis. This could look like Greek yoghurt at breakfast, lean meat or beans at lunch, and fish or tofu at dinner.
A common mistake is consuming the majority of daily protein at dinner. This uneven distribution is less effective in supporting muscle health. By spreading protein intake more evenly throughout the day, you can provide your muscles with steady nourishment—particularly important as you grow older.
Combining Protein with Resistance Training
Pairing resistance training with sufficient protein creates a powerful muscle-preserving combination, especially for older adults. Research shows that seniors who follow a structured strength training program alongside increased protein intake gain significantly more muscle mass and strength than those who rely on exercise or protein alone.
For instance, a meta-analysis of adults aged 60 and above found that supplementing protein during resistance training led to notable gains in muscle mass (SMD 0.95) and strength (SMD 0.32), compared to training without added protein.
Another study showed that combining 1.5 g/kg/day of protein intake with strength training resulted in steady strength improvements—about a 0.72% increase for every additional 0.1 g/kg of protein, up to that threshold.
Tips for daily integration:
- Aim for 2–3 resistance sessions each week, targeting major muscle groups (e.g., squats, presses, rows).
- After workouts, replenish with 20–30 grams of high-quality protein—think whey, eggs, or beans.
- Maintain consistent protein intake at breakfast, lunch, and dinner to support muscle synthesis throughout the day.
This combination not only builds muscle—it boosts function and helps older adults stay strong, mobile, and independent for years to come.
Protein-Rich Meal Ideas for Older Adults
Getting enough protein doesn’t have to be complicated. With a bit of planning, older adults can enjoy meals that are easy to prepare, gentle on the digestive system, and full of variety.
Breakfast: Greek Yoghurt Parfait
Combine 1 cup of Greek yoghurt (15 g protein) with fresh berries, chia seeds, and crushed nuts. It’s creamy, easy to digest, and delivers around 20 g of protein per serve.
Lunch: Lentil & Chickpea Wrap
Fill a wholegrain wrap with ½ cup of cooked lentils (9 g protein) and ½ cup of chickpeas (7 g), plus soft vegetables like spinach and avocado. It’s fibre-rich and easy to digest.
Dinner: Tofu-Stuffed Veggies
Use firm tofu (approximately 20 g protein per ½ cup) as a stuffing for baked capsicums or mushrooms. Alternatively, swap in tempeh for a similar protein boost.
Snack or Dessert: Hummus & Edamame
Enjoy ¼ cup of hummus with sliced cucumbers, or snack on ½ cup of edamame (≈9 g protein). Both are quick to prepare and satisfying.
Why This Works
Variety supports nutrient balance and digestibility. By mixing dairy, legumes, soy, and wholegrains, you meet your essential amino acid needs while keeping meals enjoyable and easy on the stomach. These wholesome, protein-packed foods help maintain energy, strength, and comfort in later life.
Protein Needs Grow with Age—So Should Your Plan
As we age, protein shifts from a dietary option to a necessity. From muscle repair to preserving strength and independence, its role is vital. The takeaway? Eat enough, eat regularly, and make protein a consistent part of your daily habits. Your future strength depends on it.