Whey protein and ageing: why protein matters more as you get older

There's a quiet shift that happens as we age that few people are told about: the body becomes less efficient at using protein to build and maintain muscle. The same serving that built muscle at 25 doesn't do the same job at 60. THE PROBLEM: ANABOLIC RESISTANCE From roughly your 30s onward, muscle protein synthesis becomes less responsive to the same dose of protein. Researchers call this 'anabolic resistance'. It's one reason people lose muscle as they age — a process called sarcopenia — even when their diet hasn't obviously changed. The practical consequence: older adults often need more protein per meal, not less, to get the same muscle-building signal. HOW MUCH MORE? While the general recommendation for younger adults is around 20g of high-quality protein per meal, research suggests older adults may need closer to 30-40g per meal to maximise muscle protein synthesis. Total daily intake matters too. Some researchers suggest older adults benefit from 1.0-1.2g per kilogram of body weight per day — higher than the standard RDA, which was set as a minimum to prevent deficiency, not to optimise health. WHY IT MATTERS EARLIER THAN YOU THINK Muscle loss starts slowly in your 30s and accelerates after 50. You don't feel it day to day, but it shows up later as reduced strength, slower recovery, and a higher risk of falls. Addressing protein intake earlier is easier than rebuilding muscle after it's gone. WHEY'S ROLE Whey is particularly useful here for a few reasons: - It's high in leucine, the amino acid that triggers muscle synthesis. Older adults need more leucine to get the same response, and whey delivers it efficiently. - It's easy to consume. Appetite often decreases with age, and a shake is a low-effort way to get 20-30g of protein. - It digests well for most people, including those with smaller appetites or dental issues that make chewing meat harder. RESISTANCE TRAINING IS THE OTHER HALF Protein alone slows muscle loss. Protein plus resistance training reverses it. The combination is consistently shown to be more effective than either alone, at any age. You don't need to become a powerlifter. Two to three sessions a week of progressive resistance — whether that's weights, bands, or bodyweight — is enough to signal your body to keep and build muscle. PRACTICAL GUIDELINES FOR OLDER ADULTS - Aim for 30-40g of protein per main meal. - Spread protein across three to four meals rather than loading one. - Include a source of leucine-rich protein (whey, dairy, eggs, meat, fish) at least twice a day. - Do resistance training two to three times a week. - If appetite is low, a shake is a reasonable way to close the gap. A NOTE ON SAFETY If you have reduced kidney function, talk to a doctor before significantly increasing protein. For healthy adults, the evidence supports higher intakes without harm. THE BOTTOM LINE Protein becomes more, not less, important as you age. The same scoop that supported training at 25 can help preserve strength and independence at 65 — often with a slightly larger serving and some resistance work alongside it. To find a formula that fits, explore our shop or take the For You guide.