Muscle Loss With Age: Why Protein Matters for Men & Women

Getting older doesn't mean losing muscle is unavoidable—but age-related muscle loss becomes increasingly important to manage as we get older. Men and women can both experience declining muscle mass, strength and physical function, while factors such as inactivity, hormonal changes and inadequate protein intake can make the process worse.

One of the simplest nutritional steps is making sure your diet provides enough high-quality protein to support muscle maintenance.

Why Do We Lose Muscle as We Age?

Muscle naturally becomes harder to maintain with age. Several factors can contribute:

Anabolic resistance: Older muscles may respond less strongly to the amino acids in protein than younger muscles.
Less physical activity: Reduced movement and resistance exercise can decrease the stimulus needed to maintain muscle.
Hormonal changes: Men experience gradual changes in hormones such as testosterone, while women experience significant hormonal changes around menopause.
Inadequate nutrition: Eating less overall—or simply not getting enough protein—can make maintaining lean muscle more difficult.

Over time, this can contribute to sarcopenia, a condition involving loss of muscle strength and mass that can affect mobility and independence.

Do Men and Women Need Protein Differently?

Not necessarily.

The amount of protein someone needs isn't determined by gender alone. Body weight, age, physical activity, health status and muscle-related goals all matter.

However, both men and women deserve more attention to protein as they age.

For women, the period around and after menopause deserves particular attention because hormonal changes can affect body composition and muscle health. Men can also experience progressive muscle loss with aging, particularly when physical activity and protein intake decline.

So the better question isn't "Who needs more protein—men or women?"

It's:

Are you getting enough protein to support your changing nutritional needs as you age?

How Much Protein Do Older Adults Need?

The basic protein RDA of 0.8 g/kg/day is designed as a minimum level for healthy adults, rather than necessarily being an optimal target for preserving muscle in every older adult.

Expert groups and research commonly discuss around 1.0–1.2 g/kg/day for many older adults, with higher intakes sometimes considered for people who are frail, ill or trying to address inadequate intake. Individual needs should be discussed with a doctor or dietitian when medical conditions are present.

For example, someone weighing 60 kg would need approximately:

60–72 g protein per day

This is a general calculation—not a personalised medical recommendation.

Should You Spread Protein Throughout the Day?

It can be a practical strategy.

Many older adults eat relatively little protein at breakfast and lunch and consume most of it at dinner. Research has investigated whether distributing protein more evenly across meals could better support protein utilisation. However, the evidence isn't completely conclusive, so total daily protein remains the bigger priority.

Instead of having almost all your protein at dinner, try including a protein source at:

Breakfast → Lunch → Snack → Dinner

Eggs, milk, curd, paneer, dal, soy, fish, chicken and whey protein can all contribute.

Can Whey Protein Help With Age-Related Muscle Loss?

Yes, whey protein can be a convenient way to increase protein intake when regular meals aren't providing enough.

But there is an important distinction:

Whey protein isn't a treatment for sarcopenia, and protein alone doesn't replace exercise.

Protein provides amino acids—the building blocks your body uses for muscle protein synthesis. Resistance exercise provides an important stimulus for maintaining and building muscle.

Even simple activities such as resistance-band exercises, chair squats or other strength exercises can be useful depending on someone's ability.

Why HMB May Be Useful Alongside Protein

HMB, or β-hydroxy β-methylbutyrate, is a metabolite of the essential amino acid leucine that has been studied for its potential role in supporting muscle protein balance.

This makes HMB particularly interesting when discussing aging, periods of reduced activity and muscle preservation.

However, it should be viewed as nutritional support—not a replacement for adequate protein, exercise or medical treatment.

Why Choose Protigud Whey Protein HMB?

Protigud™ 100% Whey Protein Powder with HMB 3g & L-Carnitine combines multiple nutritional components in one supplement:

Whey protein to help increase daily protein intake
3 g HMB for additional muscle-supporting nutrition
L-Carnitine
DHA
28 vitamins & minerals
Zero added sugar
Soya-free formulation

The product provides 50 g protein per 100 g, with a 25 g serving providing approximately 12.5 g protein based on the listed formulation.

For older adults who struggle to consistently get enough protein from everyday meals, Protigud can be a convenient addition to a balanced diet.

The Bottom Line

Muscle loss with age affects both men and women. You don't have to wait until you're older to start paying attention to muscle health.

A better long-term strategy is simple:

Eat enough protein + stay physically active + include resistance exercise + maintain a balanced diet.

And if getting enough protein from everyday food is difficult, a convenient option such as Protigud Whey Protein HMB can help fill the nutritional gap.

Your muscles don't just need attention when you're young. They need support throughout your life.

FAQs

Do women need more protein than men as they age?
Not automatically. Protein needs depend more on body weight, age, activity, health and individual goals than gender alone.

Which gender loses muscle faster with age?
Both men and women experience age-related muscle loss. The rate varies between individuals and is influenced by activity, nutrition, hormones and health.

Can you build muscle after 60?
Yes. Older adults can still improve muscle strength and function, particularly when adequate protein is combined with appropriate resistance exercise.

Is whey protein good for older adults?
Whey can be a convenient, high-quality protein source for older adults who struggle to meet their protein needs through food alone.

Does protein alone prevent muscle loss?
No. Adequate protein is important, but physical activity and resistance exercise are also important for maintaining muscle strength and function.