Why Seniors Need More Protein and Resistance Training for Healthy Ageing, Strength & Independence

As we age, maintaining strength, mobility and independence becomes increasingly important.

While ageing brings natural changes to the body, many factors that influence healthy ageing remain within our control.

Two of the most powerful lifestyle factors are:

• Adequate protein intake

• Regular resistance-based physical activity

Together, these habits help support muscle health, physical function, recovery and overall wellbeing throughout life.

Yet many older adults consume less protein than they need and participate in less strength-based activity than recommended.

The good news is that it is never too late to support healthy ageing through better nutrition and movement.

Why Healthy Ageing Starts With Muscle

When people think about ageing, they often focus on wrinkles, weight gain or declining energy.

However, one of the most important predictors of healthy ageing is muscle.

Muscle contributes to:

• Strength

• Mobility

• Balance

• Physical function

• Metabolic health

• Independence

Muscle also plays an important role in how the body uses glucose, responds to physical activity and recovers from everyday demands.

Maintaining muscle mass becomes increasingly important as we age because it helps support the ability to perform daily activities and remain active and independent.

What Happens to Muscle as We Age?

Ageing is associated with several natural physiological changes, including:

• Gradual loss of muscle mass

• Reduced collagen production

• Changes in bone density

• Slower recovery following physical activity

• Reduced responsiveness to dietary protein

Researchers often refer to this reduced protein responsiveness as anabolic resistance.

This means the ageing body may require:

• More dietary protein

• Better distribution of protein throughout the day

• Consistent resistance exercise

to support muscle maintenance and physical function.

Without these strategies, age-related declines in strength and mobility may occur more rapidly.

Understanding Sarcopenia

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

While some muscle loss occurs naturally with ageing, the rate and severity vary between individuals.

Sarcopenia may contribute to:

• Reduced strength

• Difficulty climbing stairs

• Poor balance

• Slower walking speed

• Reduced confidence in movement

• Increased risk of falls

Maintaining muscle through nutrition and exercise remains one of the most important strategies for supporting healthy ageing.

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 intake becomes increasingly important with age.

Protein contributes to:

• Maintenance of muscle mass

• Muscle growth and repair

• Growth and maintenance of normal bones

• Overall nutritional adequacy

Protein also helps support satiety and may assist older adults in maintaining a balanced dietary pattern.

Rather than consuming most protein at dinner, many healthy ageing strategies encourage distributing protein throughout the day.

Smart Protein Distribution Throughout the Day

Instead of relying on a single large protein-rich meal, consider including protein at:

Breakfast

• Eggs

• Greek yoghurt

• Protein smoothies

• Bone broth

Lunch

• Fish

• Chicken

• Legumes

• Lean meats

Afternoon

• Bone broth

• Protein-rich snacks

Dinner

• Quality protein source

• Vegetables

• Healthy fats

Spreading protein intake across meals may help support muscle maintenance and overall nutritional adequacy.

Muscle and Bone Health Work Together

Muscle and bone health are closely connected.

Strong muscles help support:

• Balance

• Stability

• Physical function

• Everyday movement

At the same time, physical activity helps support healthy bones.

This is why many healthy ageing strategies focus on both:

• Protein intake

• Resistance exercise

Supporting muscle and bone health together helps maintain mobility, confidence and independence throughout later life.

Why Resistance Training Matters

Protein alone is not enough.

Muscles need a reason to stay strong.

Resistance training provides that stimulus.

Resistance-based activities may include:

• Bodyweight exercises

• Resistance bands

• Light dumbbells

• Sit-to-stand exercises

• Gardening

• Carrying groceries

• Functional movement training

Benefits may include:

• Improved strength

• Better balance

• Greater confidence

• Improved physical function

• Support for healthy ageing

Even small amounts of resistance-based activity performed consistently can make a meaningful difference.

The Appetite Challenge in Older Adults

Many older adults experience:

• Reduced appetite

• Smaller meal sizes

• Changes in food preferences

• Difficulty eating large meals

This can make achieving adequate protein intake more challenging.

Convenient protein-rich foods can help bridge this gap.

Examples include:

• Bone broth

• Collagen peptides

• Protein smoothies

• Eggs

• Greek yoghurt

• Soups and stews

These options can complement traditional meals and contribute to overall dietary intake.

Functional Proteins and Healthy Ageing

In addition to complete protein foods, many people choose to include functional proteins as part of their nutrition routine.

Examples include:

Bone Broth

Bone broth provides:

• Naturally occurring protein

• Collagen-derived amino acids

• Minerals

• Culinary versatility

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

Bone broth contains amino acids including:

• Glycine

• Proline

• Glutamine

It can be enjoyed as a warming beverage or incorporated into soups, stews and meals.

BC Beauty Healthy Glow

BC Beauty Healthy Glow contains Peptan® B collagen peptides.

Collagen is found throughout the body in:

• Skin

• Cartilage

• Bones

• Tendons

• Ligaments

• Connective tissues

Healthy Glow provides a convenient source of collagen-derived protein that can be incorporated into daily nutrition routines.

BC Beauty Skinny Glow

BC Beauty Skinny Glow combines collagen peptides with Nextida® GC.

It can be incorporated into balanced dietary patterns focused on:

• Whole-food nutrition

• Adequate protein intake

• Healthy eating habits

• Healthy ageing

• Long-term wellbeing

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

• 1 zucchini, diced

• 1 carrot, diced

• 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

Morning

• Protein-rich breakfast

• BC Beauty Healthy Glow

• Hydration

Midday

• Balanced meal with protein and vegetables

Afternoon

• Broth & Co Bone Broth

• Walking or light movement

Before Dinner

• BC Beauty Skinny Glow

Evening

• Protein-rich whole-food meal

• Consistent sleep routine

Preventing Frailty and Supporting Independence

One of the major goals of healthy ageing is maintaining physical function.

Many healthy ageing strategies focus on:

• Adequate protein intake

• Resistance exercise

• Daily movement

• Recovery and sleep

• Whole-food nutrition

Together, these habits help support:

• Strength

• Mobility

• Balance

• Confidence

• Independence

• Quality of life

The Bigger Picture: Strength Is the Goal

Healthy ageing is not simply about living longer.

It is about maintaining the ability to:

• Move well

• Stay active

• Remain independent

• Enjoy everyday life

Strength, mobility and resilience become some of the most valuable assets we can invest in as we age.

Final Thoughts

Ageing does not have to mean giving up strength, energy or independence.

Nutrition and movement remain powerful tools for supporting healthy ageing throughout life.

By focusing on:

• Adequate protein intake

• Resistance-based movement

• Whole-food nutrition

• Recovery and sleep

• Consistent daily habits

you can help support muscle health, physical function and overall wellbeing.

At Broth & Co, we believe bone broth, BC Beauty Healthy Glow and BC Beauty Skinny Glow work best when incorporated into a balanced dietary pattern rich in vegetables, fruit, quality proteins and regular physical activity.

Because strength is not just for the young—it is one of the most valuable investments you can make at any age.

Frequently Asked Questions

Why do older adults need more protein?

Ageing is associated with anabolic resistance, meaning the body becomes less responsive to dietary protein. Adequate protein intake helps support muscle maintenance, physical function and nutritional adequacy.

What is sarcopenia?

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

Can resistance training help older adults?

Yes. Resistance-based exercise supports strength, balance, mobility and physical function throughout ageing.

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 exercises and regular physical activity can help 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 intake, regular movement, resistance exercise, recovery and consistent healthy habits are among the most important.