After around 40 to 50 years of age, the body experiences a phenomenon called anabolic resistance: muscles become less responsive to both protein intake and exercise stimulus. The same amount of protein that maintained muscle mass at 30 may not be sufficient at 50. This is not a dramatic overnight change, but a gradual shift that, left unaddressed, leads to sarcopenia, the progressive loss of skeletal muscle mass that affects nearly 50% of adults over 80. (Harvard Health, 2024.)
The question of how much protein you need is not academic. It directly affects strength, mobility, metabolic health, and independence as you age. And the answer, according to recent research, is almost certainly more than the current recommended daily allowance suggests.
The RDA Is a Floor, Not a Target
The current Australian Recommended Dietary Intake for protein is 0.84g per kilogram of body weight per day for adults. For a 75kg person, that is 63g. But the RDA was established as the minimum to prevent deficiency in the general population, not the optimal intake for maintaining muscle mass in older adults. (Australian Institute of Fitness, 2025.)
A 2025 randomised controlled trial published in Frontiers in Nutrition found that older adults consuming 1.2g per kilogram per day showed significantly better muscle mass preservation than those consuming the standard 0.8g. For adults with existing sarcopenia, the research suggests 1.2 to 1.5g per kilogram per day, with some studies showing benefit up to 1.68g per kilogram per day. (Wu et al., Frontiers in Nutrition, 2025.)
Where Bone Broth Fits?
Bone broth is not a high-protein supplement in the traditional sense. A serve of BBBB bone broth powder provides approximately 7 to 10g of protein, primarily as gelatin-derived amino acids. But the protein it provides is qualitatively different from whey or casein. The amino acid profile is dominated by glycine, proline, and hydroxyproline, which are the amino acids most relevant to connective tissue maintenance, joint health, and gut integrity, areas of particular concern for adults over 40.
Used as a daily cooking liquid and warm drink, bone broth adds a consistent baseline of these specific amino acids to the diet without displacing other protein sources. It is complementary, not competitive, with the muscle-specific proteins from meat, fish, eggs, and dairy.
Chicken Liver Capsules: Nutrient Density for the Protein Equation
Protein is only part of the picture. The body's ability to use dietary protein for muscle synthesis also depends on adequate B12 (for normal energy metabolism and red blood cell formation), iron (for oxygen transport to muscle tissue), and zinc (for normal protein synthesis). BBBB Organic Chicken Liver Capsules provide all three, alongside vitamin A, folate, and choline, from a single certified organic whole-food ingredient.
The Founders Club bundle (three bottles of capsules plus a bone broth sachet pack, 20% off on subscription) provides both the amino acid foundation from broth and the micronutrient support from liver, covering more nutritional ground than a protein shake ever could.
Frequently Asked Questions
How much protein do I need after 40?
Current research suggests 1.0 to 1.2g per kilogram of body weight per day for adults over 40, rising to 1.2 to 1.5g for those with existing muscle loss. For a 75kg person, that is 75 to 90g per day, significantly more than the RDA of 63g.
Does bone broth count as protein?
Yes. Bone broth provides approximately 7 to 10g of protein per serve, primarily as gelatin-derived amino acids (glycine, proline, hydroxyproline). These amino acids are particularly relevant to connective tissue and joint health, complementing the muscle-specific proteins from meat, fish, and eggs.
What is sarcopenia?
Sarcopenia is the progressive loss of skeletal muscle mass and function that occurs with ageing. It affects nearly 50% of adults over 80 and increases the risk of falls, fractures, and loss of independence. Adequate protein intake and resistance exercise are the primary interventions.
What is the best protein source for older adults?
A varied diet including animal proteins (meat, fish, eggs, dairy), bone broth for connective tissue amino acids, and nutrient-dense whole foods like organ meats provides the broadest nutritional coverage. The combination of protein quantity and micronutrient quality matters more than any single source.
Where can I buy bone broth and chicken liver capsules together?
The Founders Club bundle at Byron Bay Bone Broth includes three bottles of Organic Chicken Liver Capsules plus a Bone Broth Sachet Pack, with 20% off on subscription. Visit the Byron Bay Bone Broth website to shop.
References
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Australian Institute of Fitness. The Truth About Protein: How Much Do You Really Need? fitness.edu.au. September 2025.
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Harvard Health Publishing. Muscle loss and protein needs in older adults. health.harvard.edu. August 2024.
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Ishaq S et al. Role of protein intake in maintaining muscle mass composition among elderly females suffering from sarcopenia. Frontiers in Nutrition. 2025;12:1547325.
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Wu W et al. Dietary protein requirements of older adults with sarcopenia determined by the indicator amino acid oxidation technology. Frontiers in Nutrition. 2025;12:1486482.
