Protein and Bone Health

Why is protein important?

Protein is needed to maintain and repair muscle and to support healthy bones. Strong muscles help stabilise joints, support mobility, and reduce the risk of falls. Adequate protein also supports collagen, bone mass and structure, enhances calcium absorption and helps reduce frailty.

How to get protein

Diet is the best way to achieve adequate protein intake. Many food groups contain protein and can be used to boost intake.

See protein food list

For older Australians (over 65 years) or those at risk of sarcopenia (explained below), current advice is to consume 1.0-1.5 g of protein per kilogram of bodyweight per day. For example:

  • If you weigh 55kg, you will need 55-83g of protein per day
  • If you weigh 65kg, you will need 65-98g of protein per day
  • If you weigh 75kg, you will need 75-113g of protein per day
  • If you weigh 85kg, you will need 85-128g of protein per day

What happens when protein levels are low?

Insufficient protein in your diet can lead to muscle loss and weakness that may impair mobility and impact everyday activities. This can lead to more severe muscle impairment called sarcopenia.

Sarcopenia explained 

Sarcopenia is now an internationally recognised condition, involving low muscle mass and loss of strength which can affect walking, balance and everyday activities (such as standing from a chair) and leading to a loss of independence and reduced quality of life in older adults. Health professionals identify people at-risk of poor muscle health or sarcopenia and use evidence-based interventions.

The Australian and New Zealand Society for Sarcopenia and Frailty Research sets out a clear approach for assessing muscle function if someone is at-risk for poor muscle health.

Step 1: GP or health professional to identifying whether a person has any risk factors for poor muscle health (one or more risk factors then Step 2 is recommended).

Step 2: Questionnaire and/or a physical assessment (completed with a health professional).

The questionnaire reviews:Strength
Assistance in walking
Rise from a chair issues
Ability to climb stairs
Falls history
Physical assessments can include:Hand grip strength test
Standing and sitting from a chair 5 times
Three metre timed ‘up-and-go’ walking test

Step 3: Depending on the findings, this may involve general prevention advice OR a personalised management plan with support from healthcare professionals. For example:

  • Exercise, especially resistance-based exercises (people on a management plan should be referred to an Accredited Exercise Physiologist)
  • Nutrition, including adequate protein intake (people on a management plan should be referred to an Accredited Practicing Dietitian)
  • Additional Nutrition Support when needed – including use of an oral nutrition protein-enriched supplements (and may include a ready-to-drink nutrition supplement or a protein powder added to foods and drinks).

 Exercise combined with Protein

Exercise should be combined with adequate protein to optimise muscle mass, strength and physical function.
For people living with sarcopenia or at-risk of falls exercise programs should be developed by qualified health
professionals – physiotherapist or exercise physiologist – and be supervised. 

See our Protein Fact Sheet