Maintaining Muscle as You Age: Protein, Movement and Recovery

Muscle is about much more than appearance. It helps you climb stairs, carry shopping, maintain your balance, recover from illness and continue doing the activities you enjoy.

However, muscle mass and strength can gradually decline as we get older. The British Dietetic Association notes that this process may begin from around the age of 40, with muscle mass potentially declining by approximately 0.5% to 1% each year. More significant age-related loss of muscle mass, strength and function is known as sarcopenia.

Age-related muscle loss is not inevitable at the same rate for everyone. Regular resistance exercise, adequate protein, a nutrient-rich diet and sufficient recovery can all make a meaningful difference.

Why maintaining muscle matters

Muscle supports many of the movements involved in everyday independence, including getting up from a chair, walking steadily, lifting household items and maintaining good posture.

A decline in muscle strength may make daily activities more difficult and can be associated with reduced mobility, frailty and a greater risk of falls. Physical inactivity and inadequate nutrition can accelerate this decline, particularly during periods of illness, injury or prolonged bed rest.

The most effective approach combines three foundations:

1. Eating enough protein and energy
2. Regularly challenging your muscles
3. Allowing sufficient time for recovery

Protein without movement is unlikely to produce the best results, while exercise without adequate nutrition can leave the body without the materials it needs to repair and adapt.

Protein: the building material for muscle

Protein provides amino acids that the body uses to maintain and repair muscle tissue. It is found in foods including meat, poultry, fish, eggs, dairy products, beans, lentils, soya, nuts and seeds.

UK dietary guidance does not provide a separate universal protein target for every older adult. However, several expert groups have suggested that healthy adults over 65 may benefit from approximately 1.0 to 1.2 grams of protein per kilogram of body weight per day, depending on health, appetite and activity levels. People recovering from illness or at risk of malnutrition may require individual advice and sometimes a higher intake.

This is not an appropriate target for everyone. Anyone with kidney disease, significant liver disease or a medically prescribed diet should speak to their doctor or dietitian before deliberately increasing protein.

Include protein at each meal

Many people eat relatively little protein at breakfast, a moderate amount at lunch and most of their daily protein at dinner.

A more practical approach is to include a recognisable protein source at breakfast, lunch and dinner. The British Dietetic Association recommends having at least one portion of protein with each meal as part of healthy ageing nutrition.

Useful examples include:

Breakfast

• Eggs on wholegrain toast
• Greek yoghurt with fruit and nuts
• Porridge made with milk and topped with seeds
• A protein smoothie
• Tofu scramble

Lunch

• Tuna, salmon, chicken or egg salad
• Lentil or bean soup
• Cottage cheese with oatcakes
• Hummus with wholemeal pitta
• Leftover meat, fish or tofu with vegetables

Dinner

• Fish, lean meat or poultry
• Beans, chickpeas or lentils
• Tofu, tempeh or another soya-based food
• Eggs or dairy products
• A combination of plant proteins across the meal

Small protein-rich snacks, such as yoghurt, milk, nuts, cheese or roasted chickpeas, can also help people who struggle to eat large meals.

Animal and plant protein both count

Animal-based proteins generally contain all the essential amino acids in proportions that are readily used by the body. Examples include eggs, dairy, fish, poultry and lean meat.

Plant proteins can also support muscle maintenance. Eating a varied diet containing foods such as peas, beans, lentils, tofu, soya, nuts, seeds and whole grains helps provide a broad range of amino acids.

People following a vegan or mostly plant-based diet may need to pay greater attention to overall protein intake, portion size and variety. A pea, soya or mixed plant-protein powder can provide a convenient option when food intake is insufficient.

Are protein powders necessary?

Protein powders are not essential when you can obtain enough protein from ordinary meals. They can, however, be useful when:

• Appetite is reduced
• Breakfast is usually low in protein
• Preparing a full meal is difficult
• You exercise regularly
• You want a convenient post-exercise option
• You follow a vegetarian or vegan diet
• Chewing or eating larger meals is difficult

A protein shake should usually complement a balanced diet rather than replace most meals.

Research suggests that adding protein to a resistance-training programme can improve gains in muscle mass and strength, particularly when a person’s usual diet does not already provide enough protein. Protein supplements on their own, without a suitable exercise stimulus, are less likely to produce a meaningful improvement in strength.

Movement: muscles need a reason to stay strong

Protein provides the building material, but resistance exercise provides the signal that tells the body to maintain or build muscle.

Resistance exercise means working your muscles against an opposing force. This might involve:

• Your own body weight
• Resistance bands
• Dumbbells or kettlebells
• Weight machines
• Water resistance
• Carrying appropriate household objects

The current NHS guidance for adults aged 65 and over recommends being active every day and doing activities that improve strength, balance and flexibility on at least two days each week. Older adults should also aim for approximately 150 minutes of moderate-intensity activity weekly, or 75 minutes of vigorous activity if already accustomed to it.

Walking is valuable, but add strength work

Walking supports cardiovascular health, circulation, mobility and general fitness. It is an excellent foundation, particularly for someone returning to activity.

However, walking may not challenge every major muscle group sufficiently to maintain strength on its own. Adding two or more structured strength sessions each week helps train the legs, hips, back, chest, shoulders and arms.

A simple home session might include:

• Sit-to-stand movements from a stable chair
• Wall press-ups
• Resistance-band rows
• Calf raises while holding a secure surface
• Step-ups onto a low, stable step
• Carrying a manageable weight
• Standing leg raises
• Light overhead presses where appropriate

Begin with movements you can perform safely and with good control. Increase the resistance, repetitions or difficulty gradually as the exercises become easier.

Progress gradually

Muscle adapts when it is challenged slightly beyond what it is accustomed to. This is sometimes called progressive resistance.

Progress does not always mean using a much heavier weight. You might instead:

• Add one or two repetitions
• Use a slightly stronger resistance band
• Slow down the movement
• Improve the range of motion
• Add another set
• Reduce the support used for a balance exercise
• Perform the movement with better control

Avoid increasing several variables at once. Steady progression is generally more sustainable than doing too much and then needing a long break.

People with osteoporosis, heart disease, uncontrolled blood pressure, severe joint problems, recent surgery or balance difficulties should seek advice from a GP, physiotherapist or qualified exercise professional before beginning a new resistance programme.

Recovery: where adaptation takes place

Exercise temporarily challenges muscle tissue. The body then repairs and adapts during recovery.

Training the same muscles intensely every day may not allow adequate recovery, particularly when you are new to strength exercise. Leaving a day between harder full-body sessions is a practical starting point for many people.

Recovery involves more than simply avoiding exercise. It includes:

• Adequate food and protein
• Sufficient fluids
• Good-quality sleep
• Gentle movement between sessions
• Managing training intensity
• Taking rest days when needed

Sleep and muscle recovery

Sleep supports many of the processes involved in physical recovery. Poor sleep may also make exercise feel harder, reduce motivation and affect appetite.

A regular bedtime and waking time, a comfortable sleeping environment and reducing late-night screen use can help establish a more consistent routine. 

Persistent insomnia, loud snoring, breathing interruptions during sleep or severe daytime sleepiness should be discussed with a healthcare professional.

Hydration matters

Dehydration can contribute to tiredness, dizziness and reduced exercise tolerance. Older adults may be at greater risk, particularly during hot weather, illness or when taking certain medicines.

Drink regularly across the day and increase fluids appropriately during exercise or warm weather. Water, milk, sugar-free drinks, tea and coffee can all contribute to fluid intake.

Electrolyte products may be convenient during longer exercise sessions, heavy sweating or very hot weather, but they are not automatically needed for every short walk or light workout.

Other nutrients involved in muscle health

Vitamin D

Vitamin D contributes to the maintenance of normal muscle function. UK guidance recommends that most adults consider taking 10 micrograms of vitamin D daily during autumn and winter. People with limited sun exposure or a greater risk of deficiency may be advised to take it throughout the year.

Avoid assuming that a higher dose is automatically better. Check the label carefully, particularly when combining several supplements containing vitamin D.

Magnesium

Magnesium contributes to normal muscle function, normal energy-yielding metabolism and a reduction in tiredness and fatigue. It can be obtained from nuts, seeds, whole grains, leafy vegetables, beans and some fortified foods. Authorised Great Britain health claims permit these functions to be stated for products that provide a qualifying amount of magnesium.

A magnesium supplement will not replace resistance training or adequate protein, but it may be appropriate when dietary intake is low or a healthcare professional has recommended it.

Carbohydrates

Carbohydrates provide energy for activity and training. Whole grains, potatoes, fruit, vegetables, beans and pulses can help fuel exercise while also supplying fibre, vitamins and minerals.

After exercise, a meal containing both protein and carbohydrate can support refuelling and recovery.

Common mistakes when trying to maintain muscle

Relying on protein without exercise

Drinking shakes while remaining inactive is unlikely to have the same effect as combining adequate protein with progressive resistance exercise.

Only doing cardiovascular exercise

Walking, cycling and swimming are valuable, but adding resistance work gives the muscles a more direct strength-building stimulus.

Doing too much too soon

An overly difficult first session can cause excessive soreness and discourage consistency. Begin at a manageable level and progress gradually.

Eating most protein at dinner

Including protein throughout the day is often more practical than trying to consume nearly all of it in one evening meal.

Neglecting the legs

Leg and hip strength are particularly important for standing, stairs, walking and balance. Include lower-body movements rather than focusing only on the arms.

Ignoring pain

Mild muscle fatigue and short-lived soreness can occur when beginning exercise. Sharp pain, chest pain, severe breathlessness, joint swelling or dizziness are not signals to push through.

Product suggestions from Proactive Healthcare

Protein Supplements Collection: protein supplements in the UK

This collection provides dairy-based, plant-based and specialist protein options for different dietary preferences.

Applied Nutrition Critical Whey Protein: whey protein for daily or post-workout use

Critical Whey contains a blend of whey concentrate, isolate, hydrolysed whey and milk protein, providing 24 grams of protein per serving. It may suit those who use dairy products and want a convenient way to increase protein intake.

Absorb Plus Vegan by IMIX Nutrition: plant-based nutritional shake for protein and energy

Absorb Plus Vegan is a plant-based, semi-elemental nutritional shake designed to provide protein, energy and a broad range of nutrients in an easy-to-consume format.

Each serving supplies 23 grams of plant protein and 349 calories, making it more substantial than a conventional protein shake. It may be particularly useful for people who have a reduced appetite, struggle to maintain their weight or find it difficult to consume enough protein and energy through ordinary meals.

Amy Myers Paleo Protein: dairy-free Paleo protein powder

Amy Myers Paleo Protein is a collagen-based protein powder made with hydrolysed bovine collagen from grass-fed beef. It provides 21 grams of protein per serving and can be mixed with water, a preferred milk alternative or added to a smoothie.

This option may suit people who want to increase their daily protein intake but prefer to avoid conventional whey or dairy-based protein powders. It is free from gluten, wheat, dairy, corn and soya, although it is not suitable for vegetarians or vegans because the protein is sourced from beef.

Its convenient powdered format may be useful at breakfast, between meals or following resistance exercise when preparing a protein-rich meal is not practical. It should complement regular protein-containing foods and an appropriate strength-training routine rather than replace a varied diet.

Proactive Healthcare currently carries several flavours, including Vanilla Bean, Strawberries & Cream and Unflavoured.

Bloom Clear Whey Protein: clear whey protein with collagen

Bloom Clear Whey Protein & Collagen provides 20g of protein per serving from a combination of clear whey protein isolate and bovine collagen peptides. Protein contributes to the growth and maintenance of muscle mass, making it a convenient option after resistance exercise or when additional dietary protein is needed.

Unlike conventional creamy protein powders, Bloom mixes with cold water to create a light, fruit-flavoured drink. This may appeal to people who find traditional milkshake-style protein drinks too heavy, particularly after exercise or during warmer weather.

The formula contains 73% whey protein isolate, 22% bovine collagen peptides and a digestive-enzyme complex containing amylase, protease, lactase, lipase and cellulase. It is available in refreshing flavours including Strawberry Watermelon and Raspberry Lemon.

Bloom Clear Whey contains milk and bovine-derived collagen, so it is not suitable for vegans, vegetarians or people with a milk allergy. It should be used to complement protein-rich meals rather than replace a balanced diet.

Applied Nutrition Creatine Monohydrate + Peptide: creatine for resistance training

This formula contains 5 grams of creatine monohydrate and 2.4 grams of fava-bean protein hydrolysate per serving. Creatine products are intended to complement appropriate training and should be used according to the label. People with kidney problems, medical conditions or regular medication should obtain professional advice first.

Metagenics Magnesium Glycinate: magnesium for normal muscle function

Vitamin D Products Collection: vitamin D supplements in the UK

Frequently asked questions

Can you build muscle after the age of 60?

Yes. Older adults can improve strength and muscle mass through progressive resistance exercise, especially when it is combined with adequate protein and energy intake. The rate of progress varies according to previous activity, health, nutrition and training consistency.

How often should older adults do strength training?

NHS guidance recommends strength, balance and flexibility activities on at least two days each week for adults aged 65 and over. Sessions should be adapted to individual health and ability.

Is walking enough to maintain muscle?

Walking is valuable for general health, stamina and mobility, but it may not challenge all major muscle groups. Combining walking with resistance exercises provides a more complete approach.

Is whey, animal or plant protein better?

Whey, plant and collagen-based protein powders can all contribute to daily protein intake. Whey is naturally rich in essential amino acids, while vegan products such as Absorb Plus Vegan provide a dairy-free plant-based option. Amy Myers Paleo Protein provides a dairy-free, bovine collagen-based alternative. The most suitable choice depends on dietary preferences, allergies, digestion, nutritional requirements and the rest of the diet.

Should I take protein immediately after exercise?

There is no need to panic about consuming a shake within minutes of finishing. Overall daily protein intake and regular protein-containing meals are more important. A meal or shake within the hours surrounding training is a convenient approach.

What are the signs that I may be losing strength?

Possible signs include finding it harder to rise from a chair, climb stairs, carry shopping, open containers or walk at your previous pace. Repeated falls, marked weakness or unexplained weight loss should be assessed by a healthcare professional.

Final thoughts 

Maintaining muscle as you age does not require extreme exercise or an overly restrictive diet.

The most effective approach is built around repeatable habits:

• Include protein at each meal
• Perform resistance exercise at least twice a week
• Remain active during the rest of the week
• Increase exercise difficulty gradually
• Eat enough overall food
• Prioritise sleep and hydration
• Use supplements only where they meet a genuine nutritional need

Starting with a few chair-based exercises, a resistance band and more protein at breakfast can be enough to begin. What matters most is continuing consistently and adapting the plan as your strength improves.