A practical Broth & Co guide to muscle, protein distribution, resistance training, bone broth, collagen and everyday strength routines.

Healthy Ageing Starts With Muscle

As we age, maintaining strength, mobility and independence becomes increasingly important. While ageing brings natural changes to the body, many everyday habits still matter: protein intake, movement, resistance-based activity, recovery, sleep, hydration and overall dietary quality.

Muscle contributes to strength, balance, mobility, physical function, metabolic health and confidence. It helps people climb stairs, carry shopping, get up from chairs, garden, travel, play with grandchildren and keep enjoying everyday life.

This article is written for older adults, but the principle applies earlier too: muscle is worth protecting long before later life. Building strength in adulthood gives the body more capacity to draw on as it ages.

For many people, the goal is not to become a gym person. The goal is to keep ordinary life easier: standing from a chair without pushing off, carrying groceries safely, walking steadily, getting out of the car, lifting household items and feeling confident moving through the day.

That is why protein and resistance-based movement belong together. Food provides the building blocks. Movement tells the body those muscles are still needed.

Muscle, Metabolism & Lifelong Health: Why Muscle Matters at Every Age explains why muscle matters across life.

What Happens to Muscle as We Age?

Ageing is associated with gradual changes in muscle mass, strength, bone density, collagen production and recovery. The body may also become less responsive to protein intake, which is often described as anabolic resistance.

Anabolic resistance simply means the ageing body may need a stronger signal from protein and resistance exercise to support muscle maintenance. This is why spreading protein across the day and including strength-based activity can be useful.

Anabolic Resistance Explained: Why Building and Maintaining Muscle Gets Harder With Age and The Gut-Muscle Axis explore these muscle connections in more detail.

Understanding Sarcopenia

Sarcopenia refers to the age-related decline in muscle mass, strength and physical function. Some change is expected with ageing, but the rate varies between people.

Practical signs that muscle and strength need more attention may include reduced confidence climbing stairs, slower walking speed, difficulty getting up from low chairs, poorer balance, reduced grip strength or feeling less steady during daily tasks.

The aim is not perfection or athletic performance. The aim is to keep the body capable, steady and strong enough for real life.

Small changes can matter. Adding protein to breakfast, doing sit-to-stand movements, carrying shopping evenly, walking after meals or using resistance bands a few times a week can help build a stronger routine without making life feel complicated.

Why Protein Becomes More Important After 50

Many people assume older adults need less protein because they may be less physically active. In reality, adequate protein becomes increasingly important because it supports muscle maintenance, tissue repair, nutritional adequacy, satiety and physical function.

Protein-rich foods include eggs, fish, chicken, meat, yoghurt, cheese, tofu, tempeh, legumes, nuts, seeds, bone broth and protein-rich leftovers. Rather than saving most protein for dinner, many people benefit from including protein at breakfast, lunch and dinner.

This is especially helpful for people with smaller appetites. A large dinner can feel overwhelming, while smaller protein moments across the day may be easier: yoghurt at breakfast, soup at lunch, broth in the afternoon and fish, chicken, tofu, eggs or legumes at dinner.

Protein also works best when the rest of the meal is nourishing. Vegetables, colourful plants, healthy fats, fibre-rich carbohydrates where suitable and enough fluid all help meals feel satisfying and balanced.

High-Protein Foods: The Foundation of Muscle, Healthy Ageing & Recovery Nutrition, Protein Quality vs Quantity: Why Both Matter for Health & Healthy Ageing, Protein Throughout Life: Why Your Protein Needs Change With Age and Protein Timing for Health, Performance & Recovery provide practical protein guidance.

Smart Protein Distribution Throughout the Day

·       Breakfast: eggs, Greek yoghurt, protein smoothies, tofu scramble, fish on toast, leftovers or bone broth.

·       Lunch: fish, chicken, legumes, lean meats, tofu, soup, salad bowls or warm leftovers.

·       Afternoon: bone broth, yoghurt, cheese, nuts, seeds, eggs or other protein-rich snacks.

·       Dinner: a quality protein source with vegetables, healthy fats and fibre-rich carbohydrates where suitable.

This pattern makes protein feel manageable.

Protein, Satiety & Sustainable Nutrition explains how protein supports meal satisfaction.

Muscle and Bone Health Work Together

Muscle and bone health are closely connected. Strong muscles help support balance, stability, confidence and everyday movement. Weight-bearing and resistance-based activity also support bone health as part of an active lifestyle.

This is why healthy ageing strategies often focus on protein and resistance training together. Protein supplies building blocks. Resistance exercise provides the signal. Recovery gives the body time to adapt.

Recovery deserves attention because older adults may need more time between challenging sessions. Sleep, hydration, easy protein-rich meals and gentle movement between sessions all help make strength work feel sustainable rather than exhausting.

Why Protein and Resistance Training Work Better Together is the key guide for this connection.

Why Resistance Training Matters

Protein alone is not enough. Muscles need a reason to stay strong. Resistance training gives muscle that reason.

Resistance-based activity does not have to mean heavy gym training. It can include bodyweight exercises, resistance bands, light dumbbells, sit-to-stand movements, gardening, carrying groceries, step-ups, wall push-ups or supervised strength programs.

The best routine is the one a person can perform safely and consistently. For some people, that may mean a gym. For others, it may begin with chair-based exercises, bands or simple movements at home.

For someone returning to movement, a sensible starting point may be two or three short sessions each week, with a focus on controlled movements and good technique. Balance, mobility and walking can sit alongside strength work, especially when the goal is confidence and independence.

Support may also matter. Some people benefit from a physiotherapist, exercise physiologist, trainer or group class, particularly if they are managing pain, injury, poor balance or long periods of inactivity.

Eating for an Active Lifestyle and Athletic Performance Nutrition: Recovery, Collagen, Gut Health & Sports Performance provide active-lifestyle context.

How to Start Without Overcomplicating It

The first step is often the smallest one. For a person who is not doing any strength activity, beginning with a few controlled sit-to-stands, wall push-ups, resistance-band rows or light household carries may be more realistic than starting with a full workout plan.

Progress can be gradual: a few more repetitions, slightly more resistance, better balance, steadier walking or improved confidence with stairs. These changes may seem modest, but they matter because they support everyday independence.

Nutrition can start just as simply. Add protein to breakfast, keep broth on hand for soups and warm drinks, use yoghurt or eggs when appetite is low, and make leftovers easier to turn into nourishing meals.

The routine should feel supportive, not punishing. Strength is built through repeatable habits that people can keep doing, especially when those habits fit the person’s appetite, mobility, confidence, preferences and daily life at home.

Consistency is the real advantage.

The Appetite Challenge in Older Adults

Many older adults experience reduced appetite, smaller meal sizes, changes in food preferences or difficulty eating large meals. This can make adequate protein intake harder.

Convenient protein-rich foods can help bridge the gap. Examples include bone broth, collagen peptides, eggs, Greek yoghurt, protein smoothies, soups, stews and soft protein-rich meals.

Warm savoury foods can be especially useful because they are easy to sip, easy to cook with and simple to combine with vegetables, rice, noodles, legumes or shredded protein.

Texture matters too. Some people find soft foods, soups, smoothies, stews, mince, slow-cooked meats, scrambled eggs, yoghurt or broth-based bowls easier than dry or chewy meals. Flavour matters as well; herbs, spices, lemon, olive oil and savoury broths can make protein foods more appealing.

The practical goal is to make the protein easier to eat, not to make meals feel clinical. Food still needs to taste good.

Functional Proteins and Healthy Ageing

Bone Broth

Bone broth provides naturally occurring protein, collagen-derived amino acids and minerals. A serve of Broth & Co bone broth provides approximately 5 g of naturally occurring protein. It can be enjoyed as a warm drink or used in soups, stews, sauces and meals.

Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing, Bone Broth vs Collagen vs Protein and The Amino Acids in Bone Broth: What They Are and Why They Matter explain where bone broth fits.

BC Beauty Healthy Glow

BC Beauty Healthy Glow contains Peptan B collagen peptides. Collagen is found in skin, cartilage, bones, tendons, ligaments and connective tissues. Healthy Glow can be incorporated into daily nutrition routines where collagen peptides suit the person’s goals.

BC Beauty Healthy Glow with Peptan® B: Collagen Peptides for Skin Health, Healthy Ageing & Beauty From Within, Healthy Glow and Collagen Amino Acids Explained: Glycine, Proline & Hydroxyproline provide more detail.

BC Beauty Skinny Glow

BC Beauty Skinny Glow combines collagen peptides with Nextida GC and can be incorporated into balanced dietary patterns focused on whole-food nutrition, satiety, metabolic wellness and long-term wellbeing.

BC Beauty Skinny Glow with Nextida® GC: The Science of Targeted Collagen Peptides, Satiety & Metabolic Wellness, Skinny Glow Beyond Beauty: Targeted Collagen Peptides for Metabolic Wellness and Skinny Glow provide the product and science context.

Practical Recipes for Healthy Ageing

Morning Protein Broth

Ingredients

·       1 cup Broth & Co Bone Broth

·       Squeeze of lemon

·       Pinch of sea salt

Method

·       Warm gently and enjoy before breakfast.

Strength & Recovery Soup

Ingredients

·       2 cups bone broth

·       1 cup shredded chicken

·       Spinach

·       Shiitake mushrooms

·       Fresh parsley

Method

·       Simmer vegetables in broth for 10 minutes, add chicken and parsley, then serve.

Protein-Powered Lunch Bowl

Ingredients

·       Grilled salmon

·       Mixed leafy greens

·       Roasted sweet potato

·       Olive oil dressing

Method

·       Combine ingredients and serve warm or cold.

Collagen Berry Smoothie

Ingredients

·       1 scoop BC Beauty Healthy Glow

·       1 cup berries

·       Handful spinach

·       Almond milk

Method

·       Blend until smooth.

Building a Sustainable Healthy Ageing Routine

 

Functional Hydration explains how savoury fluids can fit into everyday nutrition routines.

Try the Recipes

For more practical meals using bone broth, vegetables, herbs, spices and quality ingredients, explore our collection of nourishing recipes.

·       Plant-Forward Eating for Healthy Ageing | Colourful Foods, Protein & Longevity

·       Mediterranean Bone Broth Recipes

·       Healthy Kids Recipes with Hidden Vegetables

·       Healing Soups & Nourishing Broths: Bone Broth Recipes for Recovery

·       7-Day Bone Broth Meal Plan: Gut Health, Energy & Easy Daily Nutrition

Preventing Frailty and Supporting Independence

One of the major goals of healthy ageing is maintaining physical function. Protein, resistance exercise, daily movement, recovery, hydration and whole-food nutrition all help support the habits that preserve confidence and capability.

The bigger picture is strength. Healthy ageing is not simply about living longer. It is about being able to move well, stay active, remain independent and enjoy everyday life.

Independence is built from many small capacities: getting off the floor, carrying a bag, walking steadily, opening jars, climbing steps, recovering after illness and trusting the body during everyday tasks. Protein and strength training are two practical ways to support those capacities.

None of this needs to be extreme. A good routine is one that feels repeatable: protein-rich meals, regular walking, two or three strength sessions a week where appropriate, enough fluids, nourishing recipes and a sleep routine that supports recovery.

Frequently Asked Questions

Why do older adults need more protein?

Ageing is associated with reduced responsiveness to dietary protein. Adequate protein intake helps support muscle maintenance, physical function and overall nutritional adequacy.

What is sarcopenia?

Sarcopenia refers to the age-related decline in muscle mass, strength and physical function.

Can resistance training help older adults?

Yes. Resistance-based activity supports strength, balance, mobility and confidence in daily movement.

Can bone broth be included in a healthy ageing nutrition plan?

Yes. Bone broth provides naturally occurring protein and collagen-derived amino acids and can be included as part of a balanced dietary pattern.

What is the best exercise for healthy ageing?

A combination of resistance training, walking, balance work and regular physical activity can support healthy ageing and physical function.

What is the most important strategy for healthy ageing?

Healthy ageing is influenced by many factors, but adequate protein, regular movement, resistance exercise, recovery and consistent daily habits are among the most useful foundations.

Summary

Ageing does not have to mean giving up strength, energy or independence. Protein and resistance training are two of the most practical foundations for healthy ageing. Bone broth, Healthy Glow and Skinny Glow can fit within a balanced dietary pattern when they support real meals, movement, recovery and consistent daily habits.