Protein & Resistance Training: The Foundation of Strength, Recovery & Healthy Ageing

Discover why protein and resistance training work better together. Learn how this powerful partnership supports muscle maintenance, recovery, metabolism, mobility and healthy ageing.

Why Muscle Matters More Than Most People Realise

When most people think about muscle, they think about:

• Strength

• Fitness

• Appearance

But muscle is much more than that.

Muscle is one of the most important tissues in the body and plays a central role in:

• Metabolism

• Blood sugar regulation

• Physical function

• Recovery

• Healthy ageing

Healthy muscle helps us stay active, independent and resilient throughout life.

It supports everyday activities such as:

• Walking

• Climbing stairs

• Carrying groceries

• Playing sport

• Maintaining balance and mobility

The challenge is that muscle naturally declines with age unless we actively work to maintain it.

This is where protein and resistance training become incredibly important.

Related reading:

Muscle, Metabolism & Recovery: Protein, Bone Broth & Collagen for Healthy Ageing

The Problem: Age-Related Muscle Loss

From around our thirties onwards, muscle mass gradually begins to decline.

This natural process can accelerate as we get older, particularly if we become less active or fail to consume enough protein.

Loss of muscle can contribute to:

• Reduced strength

• Lower energy levels

• Poorer balance

• Reduced mobility

• Increased risk of falls

• Slower recovery

This age-related decline in muscle mass is often referred to as sarcopenia.

The good news is that muscle remains remarkably responsive to nutrition and exercise throughout life.

Even later in life, it is possible to build strength and support muscle health.

Related Reading:

Ageless Vitality: The Best Protein for Healthy Ageing, Strength, Energy & Longevity

Resistance Training: The Signal for Growth

Resistance training provides the stimulus that tells the body to maintain and build muscle.

Every time you challenge your muscles, your body receives a message:

"We still need this muscle."

Resistance training can include:

• Weight training

• Resistance bands

• Bodyweight exercises

• Pilates

• Functional movement training

• Carrying loads

• Gardening and manual activities

The goal is not necessarily to become a bodybuilder.

The goal is to challenge muscles enough to encourage adaptation.

This adaptation helps support:

• Strength

• Mobility

• Bone health

• Physical function

• Long-term independence

Protein: The Building Blocks

If resistance training provides the signal, protein provides the building blocks.

Protein supplies amino acids that are used throughout the body for:

• Muscle repair

• Recovery

• Tissue maintenance

• Enzyme production

• Hormone production

• Immune function

After resistance training, the body begins repairing and rebuilding muscle tissue.

Without adequate protein, that process becomes less efficient.

This is why both exercise and nutrition matter.

You need the stimulus and the raw materials.

Related reading:

Amino Acids vs Peptides vs Protein vs Collagen Peptides

Amino Acids The Building Blocks

Why Protein and Resistance Training Work Better Together

One without the other is less effective.

Resistance Training Without Enough Protein

You may provide the signal for muscle growth but lack the building blocks required for repair and recovery.

Protein Without Resistance Training

You may consume adequate protein but provide little reason for the body to maintain or build additional muscle.

Together

When resistance training and protein intake are combined, they create a powerful partnership that supports:

• Muscle maintenance

• Recovery

• Strength

• Physical function

• Healthy ageing

This is one of the most well-established principles in exercise and nutrition science.

Related Reading:

Does protein timing matter?

Muscle Is a Metabolic Organ

Muscle does far more than help us move.

Muscle is metabolically active tissue that influences:

• Energy expenditure

• Blood sugar regulation

• Insulin sensitivity

• Metabolic flexibility

Healthy muscle helps the body use glucose more effectively and plays an important role in overall metabolic health.

This is one reason maintaining muscle mass becomes increasingly important as we age.

More healthy muscle generally means:

• Better metabolic health

• Improved physical function

• Greater resilience

Dive Deeper:

Muscle as a glucose sink

Protein Needs May Increase With Age

As we get older, maintaining muscle becomes more challenging.

At the same time, protein becomes increasingly important.

Many healthy ageing experts recommend focusing on:

• Quality protein sources

• Protein at each meal

• Consistent intake throughout the day

Good protein sources include:

• Eggs

• Fish

• Poultry

• Lean meats

• Dairy

• Legumes

• Soy foods

• Bone broth

• Collagen peptides

Rather than consuming most protein at dinner, many people benefit from distributing protein more evenly across breakfast, lunch and dinner.

Learn More:

Protein and Healthy Aging

Why Meal Timing Matters

Protein Timing: Does It Matter?

Total daily protein intake is generally the most important factor.

However, spreading protein across the day may help support muscle protein synthesis more effectively than consuming the majority at one meal.

A simple approach is to include protein at:

Breakfast

Examples:

• Eggs

• Greek yoghurt

• Protein smoothies

Lunch

Examples:

• Chicken salad

• Fish

• Legume-based meals

Dinner

Examples:

• Beef

• Chicken

• Seafood

• Plant-based proteins

Snacks

Examples:

• Bone broth

• Yoghurt

• Nuts

• Cottage cheese

Consistency matters more than perfection.

Where Bone Broth Fits

Bone broth can be a simple way to support daily protein intake.

Broth & Co Bone Broth provides approximately 5g of naturally occurring protein per serve and can be enjoyed:

• Between meals

• After exercise

• As part of soups and stews

• As a warm nourishing drink

Bone broth also contains collagen-derived amino acids including:

• Glycine

• Proline

• Glutamine

These amino acids contribute to overall dietary protein intake and support everyday nutrition.

Deep DIve:

The Benefits of Bone Broth

Functional Proteins

Where Collagen Peptides Fit

Collagen is the most abundant protein in the human body.

It contributes to the structure of:

• Skin

• Tendons

• Ligaments

• Connective tissue

• Bones

As collagen production naturally declines with age, many people choose to include collagen peptides as part of their healthy ageing routine.

BC Beauty Healthy Glow provides collagen peptides alongside vitamin C-rich whole-food ingredients that complement a balanced diet and active lifestyle.

Put this into practice: Shop Healthy Glow

Supporting Recovery

Recovery is where progress happens.

Whether your goal is:

• Strength

• Healthy ageing

• Better mobility

• Improved performance

your body requires time and nutrients to recover.

Recovery strategies include:

• Adequate protein intake

• Quality sleep

• Hydration

• Regular movement

• Stress management

Nutrition and exercise work together to support this process.

A Simple Weekly Strength Routine

You do not need to spend hours in the gym.

Even two or three sessions per week can make a meaningful difference.

Examples include:

Lower Body

• Squats

• Lunges

• Step-ups

Upper Body

• Push-ups

• Rows

• Resistance band exercises

Core

• Planks

• Carries

• Functional movements

Focus on consistency rather than intensity.

Small actions repeated regularly produce meaningful results over time.

Healthy Ageing Starts Today

One of the biggest misconceptions about ageing is that loss of strength is inevitable.

While ageing is natural, many of the changes often associated with ageing can be influenced by lifestyle habits.

Maintaining muscle through:

• Resistance training

• Protein-rich nutrition

• Recovery

• Movement

can help support:

• Mobility

• Independence

• Strength

• Energy

• Quality of life

at every stage of life.

Putting It All Together

If healthy ageing had a "power couple," it would be protein and resistance training.

One provides the stimulus.

The other provides the building blocks.

Together they help support:

• Muscle maintenance

• Recovery

• Strength

• Mobility

• Metabolic health

• Healthy ageing

You don't need extreme workouts.

You don't need complicated nutrition plans.

Start with the basics:

✔ Move regularly

✔ Build strength

✔ Prioritise protein

✔ Focus on consistency

These simple habits can have a profound impact on how you feel, move and age.

Final Thoughts

Protein and resistance training are two of the most powerful tools available for supporting long-term health and physical function.

Whether you're in your thirties, fifties, seventies or beyond, it is never too late to support muscle health.

By combining regular resistance training with adequate protein intake, you can help build a stronger foundation for recovery, mobility, metabolism and healthy ageing.

At Broth & Co, we believe that sustainable health is built through simple, consistent habits—and protein and movement remain two of the most important.

Explore the Broth & Co range

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Frequently Asked Questions

Why is protein important after resistance training?

Protein provides amino acids that support muscle repair and recovery following exercise.

How often should I do resistance training?

Most people benefit from resistance training two to three times per week, depending on their goals and fitness level.

Is resistance training important for older adults?

Yes. Resistance training helps support strength, mobility, balance and physical function as we age.

Does bone broth contain protein?

Yes. Broth & Co Bone Broth provides approximately 5g of naturally occurring protein per serve.

Can collagen peptides replace other protein sources?

Collagen peptides can contribute to overall protein intake, but are best included as part of a balanced diet containing a variety of protein-rich foods.