18/11/2025
You may have heard of sarcopenia 😱
Sarcopenia is basically the progressively loss of muscle mass, strength and function with aging. For some it’s inevitable but for you lot you’re in good hands. With the right training and nutrition we can keep hold of that muscle for as long as physically possible ❤️
As we get older ( study is 60+ ), many people notice everyday tasks feel a bit harder. Climbing stairs, getting out of a chair and carrying shopping bags. A big part of this comes down to how our muscles respond to food and exercise. Interestingly, it’s not that our muscles suddenly “stop working” with age.
In fact, research shows that healthy older adults have similar baseline muscle protein turnover to younger people.
What does change though, is how well our muscles respond to the things that normally help them grow and stay strong. This is called anabolic resistance, the muscle becomes less sensitive to the usual signals from protein and exercise. That means older adults need a slightly bigger “push” from both nutrition and movement to get the same benefits.
Why protein matters more as we age ⬇️
Protein is the nutrient that triggers our muscles to repair and rebuild. Younger adults can stimulate muscle protein synthesis with smaller doses of protein, but older adults often need a higher amount per meal to get the same effect.
A good target is 20–30g of high-quality protein at each meal, rather than saving most of your protein for just one big dinner. Spreading it across the day ensures your muscles get repeated signals to maintain strength. Protein sources rich in leucine such as dairy, eggs, poultry, fish, soy, and whey are especially effective.
Exercise + Protein is the best combination ⬇️
Strength or resistance based exercise is incredibly powerful for ageing muscles. It helps switch the muscle into a more responsive state and makes it easier for your body to use the protein you eat. The good news is that this doesn’t just have to mean heavy gym sessions. Older adults can get excellent results with lighter weights or resistance bands, performed consistently and with slightly higher repetitions.
Eating protein within a meal or snack after exercise gives you an even bigger benefit. Think of it as move, then feed as one of the most effective habits for maintaining muscle as you age.
Small daily habits make a big difference ⬇️
Staying strong isn’t about perfection, it’s about consistent, realistic habits.
Here are a few simple steps to start with:
* Include a decent protein source at every main meal 20-30g
* If in a calorie deficit aim for 1.6-2g per kg of BW
• Under 60 lucine target 9g above 60 12-15g
* Schedule two or more strength sessions each week (using bands, weights, or bodyweight)
* Avoid long periods of sitting — light daily movement keeps muscles more responsive
* Combine strength work with a protein-rich meal or snack
Why this matters for your independence and health ⬇️
Maintaining muscle as we age isn’t just about looking strong, it’s about living well. Good muscle mass supports balance, mobility, joint health, metabolism, and everyday independence. It reduces the risk of falls, helps you stay active, and makes daily tasks feel easier.
With smart nutrition and the right type of exercise, older adults absolutely can build and maintain strong, functional muscle.
Ref: Breen & Phillips ( 2011 )
