Why This Matters for Longevity

As we age, we naturally lose muscle mass — a process called sarcopenia. Without the right nutrition, this decline can lead to frailty, reduced mobility, increased risk of falls, and even shortened lifespan.

But there’s good news: we can slow (or even reverse) that process — and protein plays a starring role.

💡 The general guideline for healthy adults is 1.2–1.4g of protein per kilogram of body weight per day for healthy ageing.
That’s around 84–98g per day for a 70kg adult — far higher than the UK’s current RNI of 0.75g/kg.

What the Research Says

• A 2013 review in Current Opinion in Clinical Nutrition and Metabolic Care recommended higher protein intake (1.2–1.5g/kg/day) for older adults to support muscle maintenance and function.
  
• The Health ABC Study (2011) found that older adults who ate more protein lost 40% less lean mass over 3 years.
  
• The PROT-AGE Study Group (2013) also supports 1.2–1.5g/kg/day for healthy older adults, and up to 2.0g/kg/day for those with acute or chronic illnesses.
  

Why Muscle Mass = Longevity

Muscle isn’t just about looking strong — it plays a key role in:

• Glucose regulation and insulin sensitivity
• Balance and fall prevention
• Metabolic health
• Functional independence as we age

It’s also directly linked to lifespan. A 2014 study in The American Journal of Clinical Nutriton found that greater muscle mass was associated with lower all-cause mortality in older adults.

Hydration: The Overlooked Ally

Don’t forget the other half of the equation: hydration. Even mild dehydration can impair muscle function, cognitive performance, and digestion. Aim for at least 2–2.5 litres of water daily, more if you’re active.

Practical Tips: Hit Your Protein Target

✅ Spread protein throughout the day — don’t just load up at dinner.
✅ Add high-quality sources:

• Eggs, dairy, meat, fish
• Legumes, tofu, tempeh, quinoa
• Protein shakes (especially post-exercise)

✅ Combine with resistance training for best results.

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📏 Example:
A 70kg adult aiming for 1.2g/kg = 84g protein/day
Spread across 3 meals and a snack = ~20–25g per sitting

Final Takeaway

Staying strong as we age isn’t just about moving more — it’s about fuelling right. Prioritising 1.2–1.4g of protein per kg of bodyweight can protect your muscle mass, support your independence, and quite literally extend your life.

Pair it with proper hydration, and you’re setting yourself up for a strong, stable, and energised future.

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