Protein for Longevity: Are You Eating Enough to Support Strength as You Age?

Why Protein Becomes More Important as We Age

As we get older, maintaining muscle can become more challenging. Ageing is associated with a gradual loss of muscle mass and strength, particularly when physical activity levels are low. This is one reason why both regular resistance training and adequate nutrition become increasingly important. Protein provides amino acids—the building blocks the body uses to make and repair proteins in tissues, including muscle.

However, this is where it is important to be honest: simply eating more protein does not automatically mean more muscle or better health. Research suggests that protein supplements can be helpful in some situations, particularly when they help someone who is not already meeting their protein needs. But studies in healthy older adults who already consume sufficient protein have often found little or no additional benefit from supplementation alone.

Are You Eating Enough?

For healthy adults, the European Food Safety Authority's reference intake is 0.83 grams of protein per kilogram of body weight per day. This is a general population reference value, not necessarily a personalised target for every goal, age or activity level. People who exercise regularly, are trying to build muscle, or have specific health needs may require different approaches.

The simplest starting point is to look at your overall diet rather than immediately reaching for a protein shake. Good sources of protein include:

• Meat and fish
• Eggs
• Dairy products
• Beans and lentils
• Tofu and other soy foods
• Nuts and seeds

A protein powder can also be useful, but mainly because of convenience. It can make it easier to increase protein intake when preparing a meal is difficult or when your diet is falling short.

Protein Works Best Alongside Strength Training

If our goal is to maintain or build muscle, protein and resistance training work together. Resistance exercise gives the muscles a reason to adapt, while protein provides amino acids that support the body's normal repair and building processes.

Research examining protein supplementation alongside resistance training in older adults has found mixed results. Some reviews show improvements in lean mass and muscle mass, while others find limited additional benefits for strength or physical function. This tells us something important: protein is helpful, but it is not magic—and results depend on the individual, their existing diet, training and overall health.

Why Muscle Matters for Longevity

The reason protein is relevant to longevity is not because protein itself makes us live longer. Rather, it can be one part of a lifestyle designed to help us maintain muscle and strength.

Strong muscles help us perform everyday activities such as getting up from a chair, carrying shopping, climbing stairs and remaining physically active. Maintaining this physical capability can become increasingly valuable as we age.

At Core Longevity, we see protein as a supporting tool, alongside strength training, regular movement, good nutrition and recovery. No single nutrient or supplement can replace these foundations.

Do You Need a Protein Powder?

Not necessarily.

A protein powder is a convenient food supplement, not a requirement for building muscle or living a healthy life. If you can comfortably meet your protein needs through whole foods, there may be no need to add a shake.

However, a good-quality protein powder can be useful when:

• You struggle to eat enough protein through food.
• You have a busy lifestyle and need a convenient option.
• You exercise regularly and want an easy way to support your overall intake.
• You simply enjoy using one as part of your routine.

At Core Longevity, this is why we focus on clean, simple protein products with a clear purpose. We do not believe more ingredients automatically make a supplement better.

The Bigger Picture

It is easy to become focused on the numbers: grams of protein, timing, shakes and supplements. But long-term health is bigger than any one nutrient.

Building and maintaining strength, staying physically active, eating a varied and nutritious diet, sleeping well and creating sustainable habits are all part of the bigger picture.

Protein can support these goals, but it should not become the entire strategy.

The Core Longevity Takeaway

Protein is important because it helps provide the building blocks our bodies need to maintain and repair tissues, including muscle. As we age, maintaining muscle and strength can help support our ability to stay active and capable.

But the honest message is simple: more protein is not always better, and protein powder is not essential for everyone. The best approach is to make sure our overall diet provides enough protein, combine this with regular strength training, and use supplements only when they genuinely add convenience or help us meet our needs.

At Core Longevity, we don't see protein as a shortcut. We see it as one piece of the bigger picture—helping us build strength today, support our health and stay capable for the future.

Trusted sources

• Research on protein and resistance training in older adults
• Systematic review of protein supplementation in healthy older adults
• Research on whey protein, resistance training and older adults