The term frailty describes a state of physical fragility that occurs more frequently with increasing age. Those affected are more prone to falls, lose strength, endurance and resilience – and thus also a piece of quality of life.
The symptoms often appear gradually:
- You feel exhausted more quickly.
- Your grip becomes weaker.
- Climbing stairs becomes more arduous.
- Everyday movements decrease – and with them the musculature.
Frailty is not a sudden event, but a gradual process – which can, however, be halted. And this is exactly where protein plays a key role.
Why protein is crucial as you age
From around the age of 30, a person begins on average to lose between 0.5 % and 1 % of muscle mass per year, unless targeted strength training or an adequate protein intake takes place. This process is called sarcopenia – that is, age-related muscle loss. The older we get, the harder it becomes for the body to maintain or build muscle tissue.
On top of that: the ageing body reacts less sensitively to protein and other nutrients – an effect referred to as anabolic resistance. Specifically regarding protein: 👉 the same amount of protein that was still enough at 30 shows hardly any effect at 60.
The solution? More protein – and in a high-quality form, distributed regularly throughout the day.
Certain scientific circles recommend, for example, approx. 1 g of animal protein per kilogram PLUS unlimited protein intake through plant-based proteins, which roughly leads to an intake of 1.5 g of protein per kilogram
What happens when too little protein is consumed?
The consequences of a chronic protein deficiency are far-reaching – and often underestimated:
❌ The body breaks down muscle mass ❌ The risk of falls increases ❌ Mobility decreases ❌ The immune system becomes weaker ❌ Cravings, lack of energy and poor recovery are the result
👉 Often this results not only in a protein deficiency, but also in a deficiency of other nutrients such as vitamins, minerals or omega-3 fatty acids – which further amplifies the negative effects on health and performance.
In short: without sufficient protein (and other essential nutrients), the body is no longer built up with age, but only broken down.
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Protein as a protective factor against frailty
Current studies clearly show: a higher protein intake significantly reduces the risk of frailty. A combination is particularly effective:
✅ High-quality protein (e.g. from eggs, meat, fish, whey, combined plant protein) ✅ Strength training or targeted everyday movement ✅ Even distribution of protein across all meals
💡 And the best part: even small adjustments in everyday life can achieve a lot. An additional egg at breakfast, a shake after the walk or a handful of nuts as a snack – it all adds up.
What you can do right now – very practically
Prioritise protein on your plate: start every meal with a protein source – this improves not only satiety, but also absorption.
Distribution is key: your body can only optimally use a certain amount of protein per meal for muscle building – 25–30 g is usually considered a good guideline.
But newer studies show: older people or very active individuals in particular can also benefit from higher amounts per meal – up to 40 g or more, depending on body weight and training condition. So what is decisive is not just the amount, but also the individual need and the regularity distributed throughout the day.
Plant-based or animal – the main thing is to be thoughtful: if you eat vegetarian or vegan, pay attention to clever combinations (e.g. lentils + rice) and, if necessary, high-quality isolates from peas or soya.
Combine with movement: protein alone is not enough. The body needs a stimulus – for example through walking or strength training.
Conclusion: frailty is not fate – but a question of the right supply
Fragility in old age does not arise overnight – and is not an inevitable fate. With a conscious diet, regular movement and a sufficient protein intake, you can decisively counteract it.
And: it is never too late to change something. Even at 35, 45 or 55, it is worth questioning your protein intake and developing new routines – for an active, healthy life even in old age.
