Protein - The Key to Healthy Ageing (And Why It Won’t Harm Your Kidneys)

Protein isn’t just for the young guns looking to flex. 

It’s your best bet for ageing strong, feeling energetic, and avoiding the dreaded “frail and fragile” look.

It is the fuel that helps you lift your grandkids, go anywhere you want on your own, and stay healthy no matter how old you are. 

In the next 3 minutes, we’ll go over how protein helps you, bust common myths and give you easy sources to fill your daily protein needs. 

Let’s get into it.

What Protein Is Made Of.

Before we get into why you need protein, we’ll show what protein actually is. 

Protein is made up of 20 amino acids. 

They’re responsible for repairing tissues, building muscles, producing enzymes, and even supporting your immune system. 

Keep in mind that you get the most benefits only when you have an active lifestyle. Make sure you exercise regularly and perform some form of resistance training

Now let’s get into more science. 

Three Types of Amino Acids You Need to Know

1. Essential Amino Acids: Your body can’t make these, so you’ve got to get them from food.

2. Non-Essential Amino Acids: Your body makes these naturally, so you don’t have to worry about them too much.

3. Conditionally Essential Amino Acids: Usually, your body makes enough of these, but when you’re stressed or ill, you need more.

Here’s a quick look at the essential amino acids you need and where you can find them:

Your body NEEDS these to run like a well-oiled machine

Protein is the most important macronutrient to consume as you age.

Let’s see how it helps you. 

Why You Need Protein for Healthy Ageing

Here are 4 ways eating enough protein helps you. 

1. Stop Muscle Loss in Its Tracks

Ever notice how some older folks get skinny and weak? 

That’s called sarcopenia, and it’s your muscles shrinking as you age.

Without enough protein, your body starts eating away at its own muscle. 

And once you lose that muscle, it’s a slippery slope to reduced mobility and more doctor visits. 

Get enough protein, and you’re setting yourself up to stay strong and independent.

2. Boost Your Bone Strength

Protein isn’t just about muscles. It helps keep your bones strong too. 

Weak bones lead to breaks and fractures, and unwanted bed rests. 

A high-protein diet has been linked to better bone density, when you combine it with a healthy diet and active lifestyle. 

3. Your Immune System’s Secret Weapon

Protein powers up your immune system by helping your body produce antibodies and repair tissues. 

As you age, your immune response gets weaker, making you more prone to getting sick. 

The right amount of protein helps to support your immune system. 

4. Keep Your Skin Looking Good (With Collagen) 

Collagen is the most abundant protein in your body and makes up around 30% of your total protein. 

It’s often called the “scaffolding protein” because it helps maintain the structure and elasticity of your skin. 

As you age, collagen production naturally declines, and that’s one of the biggest reasons why we get wrinkles and sagging skin as we grow older.

So to keep your skin healthy as you age, eat food that’s rich in collagen. 

Collagen comes from animal sources like fish skin, chicken skin and bone broth. 

If you eat a vegetarian diet, you must take collagen supplements, since there are no plant based collagen sources. 

Now that we have a good understanding on why you need protein, 

let’s clear some common myths around it. 

The Biggest Myths About Protein. 

1. A High Protein Diet Damages Your Kidneys.

You’ve probably heard that eating too much protein can damage your kidneys.

Let’s clear this up once and for all. 

If your kidneys are healthy, there’s no evidence that a higher protein intake is going to hurt you. 

In fact, a study done in 2018 says the opposite. 

It showed that a high protein diet actually increased the glomerular filtration rate (GFR), which tells you how well your kidneys are filtering your blood. 

In fact, if you’re over 50, you might need more protein to keep up with muscle loss and overall health.

Here’s why: When we’re younger, our bodies are more efficient at recirculating protein. 

This means amino acids from old or damaged proteins are reused. But as we age, this natural recycling process slows down. 

We need more protein from our diet to make up for the reduced recirculation. 

Without it, muscle loss and reduced immunity start to creep in.

2. You Don’t Have To Pay Attention To Your Protein Intake

Many people assume they’re getting enough protein. 

However, studies by ICMR show that approximately 80% of older adults in India don’t meet their daily protein needs

(Nutrient Requirements and Recommended Dietary Allowances for Indians: A Report of the Expert Group of the ICMR. National Institute of Nutrition, 2020.)

This means, the average Indian diet doesn’t fulfill our protein need

This shortfall can accelerate muscle loss, bone weakness, and immune decline. 

Being mindful of your protein intake is key to maintaining a strong and healthy body as you age.

Aim for 1.2-1.5 grams of protein per kilogram of body weight. 

For example,

• If your ideal weight is 60 kg, go for 72-90 g of protein daily.

• If you ideal weight is 70 kg, aim for 84-105 g of protein per day.

Myth 3: Plant Proteins Aren’t as Good as Animal Proteins

While it’s true that animal proteins (like meat, fish, and dairy) contain all essential amino acids, plant proteins can be just as effective when combined correctly.

They get a bad rap, but here’s the truth. They can hold their own against meats only when you mix them right. (we have some quick examples below) 

You’ve got to be careful here because many plant based protein sources are also calorie dense.

And here’s another thing to note: bioavailability.

It refers to how well your body can absorb and “use” the protein you eat. 

Animal proteins like eggs, meat, and dairy have high bioavailability (~90-100%), and your body gets most of the protein they provide.

Plant proteins like dal, lentils and beans, on the other hand, have a lower bioavailability (~50-70%) because they’re harder for your body to digest and absorb.

Let’s take a few plant based protein sources break it down:

That challenge here is, you have to eat a truckload of these to reach your daily protein requirement. And that’s before even considering the calorie count of our carb-heavy diet. 

This is where protein supplements swoop in to save the day. 

Whey protein is the top pick, It’s packed with all the amino acids you need and is easy to digest. 

If you’re vegan or intolerant to dairy, plant-based supplements like soy, pea, or rice protein can be your alternatives when combined smartly.

Easy Protein Sources You Can Start With Today

Quick Tips to Add More Protein to Your Day

• Add eggs or Greek yoghurt to your breakfast.

• Munch on nuts, cheese, maybe even protein shake between meals.

• Add extra beans or lentils to soups and salads.

• Don’t skip out on protein at dinner..

Protein Is Your Ageing Powerhouse

If you want to age well, you need to be serious about protein. 

It’s important to keep your body strong, your immune system sharp, and your skin looking good. 

Again, keep in mind that you still must exercise and have a healthy lifestyle. Move around, lift weights (even if they’re light). 

Don’t fall for the myths. You’re not going to wreck your kidneys by eating more protein, 

but you will wreck your health if you don’t get enough.

The takeaway is simple: Prioritise protein in your diet, and your body will thank you for it. 

And if you’re ready to take the next step in your healthy ageing journey, 

join our community at The Oak Age

Think about it.. A group full of people like you, who are on a mission to make all their years count. 

Oh and there are also some sweet benefits, like…

• Exclusive access to our biological age tool

• Challenges, and exclusive travel rewards to winners

• Easy, actionable healthy ageing tips

• Influence your circle and earn referral rewards

When you join us, you’re getting more than bare advice. 

You’re stepping into an ecosystem designed to help you live better,

with practical benefits that actually make a difference.

<Join Here>

References

• "Muscle loss and protein needs in older adults." Harvard Health Publishing, 2024.

• "I'm a nutrition expert - 3 things you should eat to keep bones strong." New York Post, 2024.

• "The #1 High-Protein Snack for Better Cognitive Health, According to Dietitians." EatingWell, 2024.

• "How protein became the world's hottest macro." The Daily Telegraph, 2024.

• "Protein and Healthy Aging: How Much Is Enough?" Verywell Health, 2024.

• "Researchers show that a high-protein diet does not affect kidney function." Medical Xpress, 2018.

• "High-protein diets: Are they safe?" Mayo Clinic, 2022.

• "Human nutrition." Wikipedia, 2024.

• "8 Protein Myths Too Many People Still Believe." U.S. News & World Report, 2018.

• "Protein for Better Aging." Tufts Health & Nutrition Letter, 2020.

• "Muscle loss and protein needs in older adults." Harvard Health Publishing, 2024.

• "I'm a nutrition expert - 3 things you should eat to keep bones strong." New York Post, 2024.

• "The #1 High-Protein Snack for Better Cognitive Health, According to Dietitians." EatingWell, 2024.

• "Protein and Healthy Aging: How Much Is Enough?" Verywell Health, 2024.

• "Researchers show that a high-protein diet does not affect kidney function." Medical Xpress, 2018.

• "High-protein diets: Are they safe?" Mayo Clinic, 2022.

• "Protein for Better Aging." Tufts Health & Nutrition Letter, 2020