How Much Protein Do You Really Need a Day, and Can Supplements Help Build Muscle?

Protein seems to be a big selling points for food right now, from yoghurts to cereal bars, and "hitting your protein target" has become a daily goal for a lot of people. It can feel like it's all aimed at people who live in the gym.

The truth is, muscle matters for all of us. It's what helps you carry the shopping, get up from the sofa, catch yourself if you slip and keep moving freely as the years go by.

So how much protein do you need a day, and can a supplement really help you build or keep muscle? Let's look at what the research actually says.

Why does muscle matter if you're not a gym person?

Muscle isn't just for show. It supports your joints, helps with balance and posture, and plays a big part in how steady and confident you feel on your feet.

We also start to lose it earlier than most people realise. Research suggests muscle mass decreases by around 3 to 8% per decade after the age of 30¹, and that loss tends to speed up later in life.

Over time, less muscle can mean less strength, slower reactions and a higher chance of trips and falls. The encouraging part is that muscle responds to how we eat and move at any age, which we explore in our post on why muscle is metabolism.

So how much protein do you need a day?

In the UK, the official guideline for healthy adults is 0.75g of protein per kilogram of body weight per day². For a 60kg woman that's around 45g, and for a 75kg man around 55g.

That figure is designed to prevent deficiency in most people, though, not necessarily to help you build or hold on to muscle. Many experts suggest some groups may benefit from a little more.

• Adults over 65: an expert group on protein and ageing recommends at least 1.0 to 1.2g per kilogram per day³.
• People who exercise regularly: the International Society of Sports Nutrition suggests 1.4 to 2.0g per kilogram per day⁴.

To put that into real life, someone weighing 70kg would be looking at roughly 53g a day on the basic guideline, or around 84g at 1.2g per kilogram.

Does it matter when you eat your protein?

It seems to help to spread it out. Rather than one big protein meal at dinner, research suggests your body makes better use of protein when it comes in steady amounts across the day⁴.

Many of us eat a light breakfast and lunch, then pile everything into the evening meal. Simply adding some protein to breakfast is often the easiest win.

How can you hit your protein target with everyday food?

You don't need special products to do this well. A few small swaps across the day usually make the biggest difference.

• Add eggs, Greek yoghurt or a spoonful of nut butter to breakfast.
• Build lunches around beans, lentils, chickpeas, tofu, fish or chicken.
• Keep easy snacks to hand, such as a handful of nuts, cottage cheese or a boiled egg.
• If you eat plant based, mix different sources through the day, such as grains with pulses, to cover all the amino acids your body needs.

It's also worth knowing that appetite can dip as we get older, so smaller, protein rich meals and snacks can be easier to manage than large plates.

Can supplements actually help you build muscle?

They can help, but only alongside the real work, which is regular movement that challenges your muscles. No supplement replaces that.

A large review of 49 trials found that protein supplements gave a small extra boost to muscle and strength gains in people doing resistance training⁵. Interestingly, the benefit levelled off at around 1.6g of protein per kilogram per day, so more is not always better.

For many people, a supplement is simply a convenient way to top up when food alone falls short. The British Heart Foundation points out that most people eating a balanced diet already get enough protein², so it's worth checking your intake before buying anything.

What about creatine?

Creatine is one of the most studied supplements around, and it's no longer just for athletes. It's a natural compound that helps your muscles produce energy during short bursts of effort.

It's one of the few supplements with an approved health claim for older adults. Taking 3g of creatine a day can enhance the effect of resistance training on muscle strength in adults over 55, when combined with training at least three times a week⁶.

If you'd like to try it, Napiers Creatine Powder is pure, unflavoured creatine monohydrate that stirs easily into water or a smoothie. We've also written about creatine and muscle loss during menopause, if that stage of life is relevant to you.

Is collagen a good protein source?

Collagen is often taken to support skin, joints and connective tissue, but it isn't a complete protein on its own. Think of it as a companion to your main protein sources rather than a replacement.

If joints are your focus, Napiers Swiss Bovine Collagen Peptides can sit nicely alongside a protein rich diet.

What kind of movement helps most?

The NHS recommends strengthening activities on at least 2 days a week, working all the major muscle groups⁷. That doesn't have to mean a gym membership.

Yoga, pilates, tai chi, resistance bands, heavy gardening and bodyweight moves like squats or wall push ups all count⁷. Even carrying your shopping home makes a difference.

If you're starting out, our gentle guide to strength training after 40 walks you through it step by step.

When should you get some advice?

If you have kidney problems, a long term health condition or take regular medication, it's best to speak to your GP before increasing protein or starting a supplement. The same goes if you're pregnant or breastfeeding.

And if you'd simply like help putting a plan together, you're very welcome to book a free consultation with one of our herbalists. We're always happy to talk it through.

Frequently asked questions

How do I work out my daily protein target?

Multiply your weight in kilograms by 0.75 for the basic UK guideline². If you're over 65 or exercise regularly, you may want to aim a little higher, closer to 1.0 to 1.6g per kilogram.

Can I build muscle without protein powder?

Yes, absolutely. Food sources like eggs, dairy, fish, pulses and tofu work just as well, and a powder is only a convenient extra if you're struggling to get enough.

Is too much protein harmful?

For healthy people, moderately higher intakes are generally considered safe. If you have kidney disease, though, please check with your GP before increasing your protein.

Is creatine only for bodybuilders?

Not at all. Creatine is widely studied in older adults and women, and in adults over 55 it can enhance the effect of resistance training on muscle strength⁶.

Do women need as much protein as men?

Protein needs are based on body weight rather than gender, so the same guideline applies. Needs may shift around pregnancy, menopause and later life.

Am I too old to start building muscle?

No. Muscle responds to strength training at any age, and the guidelines for older adults encourage both strength and balance work.

What's the best time to take creatine?

Timing matters far less than taking it every day. Many people stir it into a drink at breakfast so it becomes part of their routine.

The takeaway

Muscle isn't about vanity, it's about staying strong, steady and independent for as long as possible. A little more protein spread across your day, plus regular strengthening movement, gives your body what it needs.

Supplements like Napiers Creatine Powder can help top things up, but the foundations are always good food and moving your body in ways you enjoy.

References

1. Volpi E, Nazemi R and Fujita S (2004) Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405 to 410. Available at: PubMed Central. 
2. British Heart Foundation. Protein: how much do you need? Available at: British Heart Foundation.
3. Bauer J et al. (2013) Evidence based recommendations for optimal dietary protein intake in older people: a position paper from the PROT AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542 to 559. Available at: PubMed.
4. Jäger R et al. (2017) International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Available at: JISSN.
5. Morton RW et al. (2018) A systematic review, meta analysis and meta regression of the effect of protein supplementation on resistance training induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376 to 384. Available at: BJSM.
6. European Commission (2017) Commission Implementing Regulation (EU) 2017/672 authorising a health claim on creatine and muscle strength in adults over 55. Available at: EUR Lex.
7. NHS. Physical activity guidelines for adults aged 19 to 64. Available at: NHS.