Adults over 50 advised on protein intake and exercise to counter muscle loss

People aged 50 and older experience a gradual decline in muscle mass and strength, known as sarcopenia, due to lower anabolic hormones, reduced activity, and dietary changes. Experts recommend increasing high‑quality protein to about 0.8 g per kilogram of body weight daily, with many suggesting a moderate rise in intake for this age group. Sources such as whey protein, lean meats, fish, eggs, and legumes provide essential amino acids, especially leucine, to stimulate muscle synthesis.

Regular physical activity, including strength‑training and consistent aerobic exercise, is also advised for those restarting sport after the age of 40. Structured group classes or individualized coaching can help maintain motivation, ensure proper technique, and reduce injury risk. Together, adequate protein and routine exercise support muscle maintenance, improve balance, lower fall risk, and help preserve independence in later life.