As we age, maintaining strength, energy, and muscle mass becomes more than just a wellness goal, it’s essential for quality of life. Yet according to CSIRO, most Australians over 50 aren’t getting enough protein to meet these needs, falling short of the recommended 25–30 grams per meal. This “post-50 protein gap” can quietly lead to fatigue, weight gain, and muscle loss, especially when combined with menopause, reduced appetite, or slower nutrient absorption.
After more than 36 years in health, retail, and wellness innovation, Marg James knows just how vital protein becomes as we get older, and how often it’s overlooked. Her work now focuses on helping people stay strong, active, and well-nourished through simple, sustainable strategies that fit real lives.
We caught up with Marg to talk about why supporting your muscles doesn’t have to mean overhauling your entire routine.
Our bodies become less efficient at processing protein as we age, so we actually need more of it to maintain the same function.
Why does protein become more important as we age, particularly for those over 50?
As we get older, our muscle mass naturally starts to decline — a process known as sarcopenia. Even light daily movement, when paired with adequate protein, can make a noticeable difference in how supported we feel in our own bodies.
Are there common misconceptions about protein and ageing?
One of the biggest misconceptions is that protein is just for gym-goers or bodybuilders… It’s also common to think all protein is equal, but the quality, digestibility and nutrient profile really matter — especially for older bodies.
How much protein does the average person over 50 really need in a day?
Most health professionals recommend around 1 to 1.2 grams of protein per kilogram of body weight per day for adults over 50. What’s more important is spacing protein across the day and choosing types that the body can absorb and use efficiently.
Quick tips for protein-powered aging
Marg’s suggestions at a glance
- Everyday movement like walking, gardening or carrying groceries helps maintain strength.
- Resistance bands, yoga or Pilates are great low-impact ways to build muscle at home.
- Whey protein is highly absorbable and ideal for older adults.
- Blending plant proteins can also deliver complete amino acid profiles.
- Look for protein products with digestive enzymes, fibre or probiotics for better absorption.
How can someone tell if they’re not getting enough protein?
Muscle loss is a big one, but there are subtler signs too—like fatigue, slow wound healing, thinning hair, or brittle nails… If you’re feeling less robust than usual, it’s worth looking at your protein intake.
What role does protein play for women post-menopause?
Protein is a true ally post-menopause… For many women, making protein a daily priority can be a game-changer.
For people who don’t always have a big appetite or struggle to eat three full meals, what are some practical ways to sneak more protein into a day?
That’s exactly where something like a high-quality meal replacement shake can really shine. Healthy Trim was designed with this in mind—it delivers 31 grams of premium whey protein in a single serve, without needing to prepare a full meal. It’s perfect for those days when appetite is low, energy is lacking, or you’re simply short on time. It’s a flexible, fuss-free way to stay nourished, even on your busiest days.
You’ve spent decades in the wellness space. Has your own relationship with health and nutrition changed as you’ve gotten older?
Absolutely — it’s softened and become more sustainable… Age brings wisdom, and with that, a more grounded relationship with my body and health.
Ready to Close Your Protein Gap?
Discover high-quality, easy-to-digest protein solutions designed for midlife wellness: healthytrim.com.au
