Why Seniors Need More Protein and Resistance Training to Protect Their Bones, Strength & Independence
Why Seniors Need More Protein and Resistance Training for Healthy Ageing, Strength & Independence
Ageing is often associated with slowing down—but it does not have to mean becoming weaker.
One of the most important shifts in modern nutrition and healthy ageing research is recognising that maintaining muscle, strength and physical function becomes increasingly important as we get older.
Two of the most powerful lifestyle factors that support healthy ageing are:
- Adequate protein intake
- Resistance-based physical activity
Yet many older adults do not consume enough protein or participate in regular strength-based exercise.
Over time, this may contribute to declines in muscle mass, strength and physical function.
The good news is that nutrition and physical activity remain important lifestyle factors that can support healthy ageing, independence and overall wellbeing throughout later life.
At Broth & Co, we believe healthy ageing is built on consistent daily habits, including quality nutrition, adequate protein intake, movement and recovery.
The Ageing Body: What Changes and Why It Matters
As we age, several natural changes occur throughout the body.
These may include:
- Changes in muscle mass
- Changes in bone density
- Changes in collagen production
- Slower recovery following physical activity
- Reduced responsiveness to dietary protein
These age-related changes can influence:
- Strength
- Mobility
- Balance
- Physical function
- Independence
While these changes are common, nutrition and exercise remain important factors in supporting healthy ageing.
Why Protein Becomes More Important With Age
Many people assume older adults need less protein because they may be less active.
In reality, maintaining adequate protein intake becomes increasingly important with age.
Researchers recognise that ageing is associated with anabolic resistance, meaning the body's response to dietary protein becomes less efficient over time.
For this reason, many healthy ageing strategies focus on:
- Adequate protein intake
- Protein distributed across meals
- Resistance exercise
- Whole-food nutrition
Protein contributes to:
- Maintenance of muscle mass
- Muscle growth and repair
- Growth and maintenance of normal bones
- Overall nutritional adequacy
Without adequate protein intake, it may become more difficult to maintain muscle mass and meet nutritional requirements throughout the ageing process.
Muscle and Bone: A Critical Connection
Muscle and bone health are closely interconnected.
Strong muscles contribute to:
- Movement
- Balance
- Physical function
- Everyday activities
At the same time, physical activity and resistance-based movement help support healthy bones.
This highlights the importance of maintaining both muscle and bone health through:
- Adequate protein intake
- Regular physical activity
- Resistance exercise
- Balanced nutrition
Together, these habits help support mobility, strength and independence throughout life.
Understanding Sarcopenia
Sarcopenia is the age-related decline in muscle mass, strength and physical function.
Researchers recognise that changes in muscle occur naturally with ageing, although the rate and extent of decline varies between individuals.
Muscle health is important because it contributes to:
- Strength
- Mobility
- Physical function
- Balance
- Independence
- Healthy ageing
While age-related muscle loss is common, nutrition and physical activity remain important lifestyle factors that may help support muscle health throughout life.
The Role of Resistance Training
Resistance training is one of the most effective forms of exercise for supporting healthy ageing.
This does not necessarily mean lifting heavy weights in a gym.
Resistance-based movement can include:
- Bodyweight exercises
- Sit-to-stands
- Resistance bands
- Light dumbbells
- Carrying groceries
- Gardening
- Functional movement exercises
Benefits may include:
- Improved strength
- Better balance and coordination
- Support for physical function
- Greater confidence in everyday activities
Even small amounts of resistance training, performed consistently, can make a meaningful contribution to healthy ageing.
Functional Proteins & Healthy Ageing
While complete protein sources remain important, many people also choose to include functional proteins within their daily nutrition routines.
Examples include:
- Bone broth
- Collagen peptides
These functional proteins provide different amino acid profiles and can complement traditional protein-rich foods as part of a balanced dietary pattern.
BC Beauty Healthy Glow with Peptan® B
BC Beauty Healthy Glow contains Peptan® B collagen peptides, a concentrated source of collagen-derived protein.
Collagen is naturally found throughout the body in:
- Skin
- Bones
- Cartilage
- Tendons
- Ligaments
- Connective tissues
As we age, collagen production naturally changes as part of the ageing process.
Peptan® B has been investigated in studies relating to:
- Skin appearance
- Active lifestyles
- Connective tissue nutrition
- Joint comfort during physical activity
- Healthy ageing
Healthy Glow provides a convenient way to incorporate collagen-derived protein into daily nutrition routines.
Many people enjoy Healthy Glow:
- At breakfast
- In smoothies
- In coffee or tea
- After exercise
- As part of active lifestyle nutrition plans
BC Beauty Skinny Glow & Metabolic Wellbeing
BC Beauty Skinny Glow combines collagen peptides with Nextida® GC, an ingredient that has been investigated in research relating to:
- Satiety
- Meal satisfaction
- Healthy eating patterns
- Metabolic wellbeing
Skinny Glow can be incorporated into balanced dietary patterns that focus on:
- Adequate protein intake
- Whole-food nutrition
- Active lifestyles
- Healthy ageing
- Long-term wellbeing
Many people choose to enjoy Skinny Glow approximately 30 minutes before meals as part of their daily nutrition routine.
Bone Broth: A Traditional Whole-Food Protein
Bone broth has been enjoyed for generations and remains a popular whole-food option today.
Bone broth provides:
- Naturally occurring protein
- Collagen-derived amino acids
- Naturally occurring minerals
- Culinary versatility
At Broth & Co, a serve of bone broth provides approximately 5g of naturally occurring protein, contributing to daily protein intake as part of a balanced diet.
Bone broth contains collagen-derived amino acids including:
- Glycine
- Proline
- Glutamine
These amino acids contribute to overall dietary protein intake and complement other protein-rich foods within a varied dietary pattern.
How Bone Broth Fits Into Healthy Ageing Nutrition
Many older adults enjoy bone broth because it can be:
- Easy to prepare
- Easy to consume
- A source of dietary protein
- A warming beverage
- A versatile cooking ingredient
Bone broth can be incorporated into:
- Soups
- Stews
- Sauces
- Meals
- Snacks
As part of a balanced dietary pattern, bone broth provides a practical way to increase dietary variety and protein intake.
The Challenge: Appetite and Digestion
Many older adults experience:
- Reduced appetite
- Smaller meal sizes
- Changes in food preferences
- Difficulty consuming large meals
This can make it more challenging to achieve adequate protein intake.
Convenient protein options may help support overall dietary intake when appetite or meal size becomes more challenging.
Examples include:
- Bone broth
- Collagen peptides
- Protein-rich snacks
- Smoothies
These options can complement traditional meals and contribute to overall nutritional adequacy.
Building a Sustainable Healthy Ageing Routine
Healthy ageing is not about perfection.
It is about consistency.
A practical daily routine may include:
Morning
- BC Beauty Healthy Glow with Peptan® B
- Protein-rich breakfast
Lunch
- Balanced meal containing protein, vegetables and healthy fats
Afternoon
- Broth & Co Bone Broth
- Walking or light movement
Before Dinner
- BC Beauty Skinny Glow
Dinner
- Protein-rich whole-food meal
- Colourful vegetables
Throughout the Day
- Adequate hydration
- Regular movement
- Resistance-based exercise where appropriate
This approach helps distribute protein intake across the day while incorporating complete proteins, collagen peptides and functional proteins as part of a balanced dietary pattern.
Preventing Frailty & Supporting Independence
One of the major goals of healthy ageing is maintaining physical function and independence.
This is why many healthy ageing strategies focus on:
- Adequate protein intake
- Resistance exercise
- Physical activity
- Balanced nutrition
- Recovery and sleep
Together, these habits help support:
- Strength
- Mobility
- Confidence
- Physical function
- Quality of life
The Bigger Picture: Strength Is the Goal
Healthy ageing is not simply about appearance or body weight.
It is about:
- Strength
- Mobility
- Stability
- Independence
- Resilience
When nutrition, movement and recovery work together, they help create a strong foundation for long-term wellbeing.
Final Thoughts
Ageing does not have to mean giving up strength, activity or independence.
Nutrition and physical activity 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 healthy 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 healthy dietary pattern rich in vegetables, fruit, quality proteins, healthy fats 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.
FAQ
Why is protein important as we age?
Protein contributes to the maintenance of muscle mass, muscle growth and repair, growth and maintenance of normal bones and overall nutritional adequacy.
What is sarcopenia?
Sarcopenia is the age-related decline in muscle mass, strength and physical function.
Can muscle mass be maintained as we age?
Research suggests that adequate protein intake, resistance exercise and physical activity all play important roles in supporting muscle health throughout the ageing process.
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 incorporated into a balanced dietary pattern that focuses on healthy ageing and overall nutritional adequacy.
How do collagen peptides fit into a healthy ageing routine?
Collagen peptides can be incorporated into balanced dietary patterns as a convenient source of collagen-derived protein alongside other quality protein sources.
What is the most important strategy for healthy ageing?
Healthy ageing is influenced by many factors, but adequate protein intake, regular physical activity, resistance training, balanced nutrition and consistent healthy habits are all recognised as important contributors to long-term wellbeing.