Protein and Maintaining Muscle

Protein supplies amino acids that the body uses to build and maintain tissues, including muscle. It matters, but online claims often turn a population guideline into a personal rule or imply that a supplement guarantees better results.

How much protein do people need?

Australia's Nutrient Reference Values provide population-level estimates by age, sex and life stage. The NRV framework describes population-level estimates rather than a precise measure of one person's needs. Health, activity and other factors can change individual requirements.

Is protein alone enough to maintain muscle?

Muscle is influenced by more than one nutrient. Physical activity, total food intake, health, age and recovery all matter. A high-protein product cannot replace resistance exercise or a balanced diet.

What has research in older adults found?

Danielle Thomas and colleagues reviewed 15 controlled studies involving 917 people with a mean age of 77.4 years. Most groups improved with progressive resistance exercise. Adding protein or amino acid supplements did not consistently produce greater improvements in strength, muscle size, body composition or everyday function.

Why were the results uncertain?

The studies used different foods or supplements, schedules, exercise programs and outcome measures. Only two studies were similar enough for a meta-analysis, and that analysis was inconclusive. Some participants may already have been eating enough protein at the start.

What are the limitations?

The review focused on groups with a mean age of at least 70, so it may not apply to younger adults. The lead author was funded by the MRC Arthritis Research UK Centre for Musculoskeletal Ageing Research. The authors declared no conflicts of interest.

When is individual advice useful?

A dietitian or doctor can consider your usual food intake, activity, goals and health. This is especially important before making a major dietary change or using a supplement to address a health concern.

References

• National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. Current publication page checked 2 September 2026.
• Danielle K. Thomas, Marcus A. Quinn, David H. Saunders and Carolyn A. Greig. “Protein Supplementation Does Not Significantly Augment the Effects of Resistance Exercise Training in Older Adults: A Systematic Review.” Journal of the American Medical Directors Association. 2016;17(10):959.e1-959.e9. DOI. Free full text.

This article provides general health information. It does not prescribe a protein target, diet or supplement. A qualified professional can assess your individual needs.