When people think about metabolism, they often think about calories or weight. But metabolism does much more than that. It helps the body produce energy, supports physical performance, and keeps the body functioning well throughout daily life and as we age.

Muscle is central to many of these processes. It supports strength, balance, mobility, healthy body composition, and everyday activities such as carrying groceries, climbing stairs, and staying independent as you age.

Over time, factors such as aging, inactivity, poor sleep, and low protein intake may affect muscle mass and physical function.

Why Healthy Muscle Matters at Every Age

Muscles naturally change as we get older. Research shows that adults may lose approximately 3% to 8% of their muscle mass per decade after age 30. This loss tends to rise with age.

Because these changes happen slowly, they often go unnoticed at first. Over time, however, losing muscle can make everyday activities more challenging and may affect mobility, physical function, and independence.

For this reason, maintaining healthy muscle is important at every stage of life. Supporting muscle health early and consistently may help promote strength, mobility, and healthy aging over the long term.

Muscle Helps Support a Healthy Metabolism

Muscle is one of the most metabolically active tissues in the body. In other words, it requires energy to function and helps the body use and produce energy throughout the day, even during rest.

One reason for this is that muscle cells contain large numbers of mitochondria, often called the "powerhouses" of the cell. These structures help convert nutrients into usable energy and play an important role in how the body uses glucose. Because muscle tissue uses so much energy, it contributes significantly to metabolism.

Muscle also helps us stay active and physically capable as we age. Research shows that healthy muscle mass supports movement, balance, strength, and healthy body composition. It may also help people stay active, maintain independence, and continue doing the activities they enjoy as they get older.

Because muscle mass naturally declines with age, preserving healthy muscle can help make everyday tasks such as climbing stairs, getting up from a chair, carrying groceries, and staying physically active easier over time.

Protein Provides the Building Blocks for Muscle

Protein is an essential nutrient for muscle health. It provides amino acids, the building blocks the body uses to maintain, repair, and build muscle tissue. Adequate protein intake is important for supporting healthy muscle mass, physical function, and healthy aging.

Foods such as fish, poultry, eggs, Greek yogurt (if you can tolerate dairy), beans, lentils, and lean meats are good sources of protein. For people who have trouble meeting their protein needs through food alone, a high-quality protein powder can be a convenient way to add more protein to meals, smoothies, and snacks. For individuals seeking a dairy-free protein powder, options made from bone broth or beef may offer an alternative that fits their dietary preferences.

Many adults do not get enough protein, especially older adults, people with low appetites, and those following restrictive eating patterns. As we age, maintaining muscle becomes more challenging, making adequate protein intake even more important. Some individuals may prefer a simple ingredient protein powder that provides protein without unnecessary additives.

Protein needs may increase as we age. The current Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg per day for adults aged 18 years or greater. This translates to about 55 grams per day for a 150-pound adult. However, the Dietary Guidelines for Americans 2025–2030 now recommend a daily protein intake of approximately 1.2 to 1.6 g/kg/day for adults. For many, this equates to 50% to 100% more protein than previously recommended. For a 150-pound adult, this may be about 80 to 110 grams of protein per day.

Protein needs may also increase with age. As we get older, our bodies become less efficient at using protein to build and maintain muscle. As a result, older adults may benefit from higher protein intakes to help support muscle strength, mobility, and healthy aging.

Spreading protein intake throughout the day may also help support muscle maintenance and growth. When combined with regular physical activity, quality sleep, and other healthy habits, adequate protein intake can help support muscle health and physical function throughout life.

Strength Training Helps Support Muscle and Metabolism

Strength training is one of the most effective ways to support muscle health as we age. When muscles are challenged through resistance exercise, the body responds by helping maintain and strengthen muscle tissue over time.

Research suggests regular strength training helps support healthy muscle mass, muscle strength, physical function, muscle tone, and healthy body composition. It may also help make everyday activities easier and more comfortable over time.

Strength training doesn’t have to mean spending hours in the gym or using special equipment. Simple bodyweight exercises such as squats, wall push-ups, chair stands, and step-ups can help support muscle health and strength when practiced consistently.

Resistance bands, free weights, strength-training machines, and incline walking are also good options. Many free online videos and programs make it easier to learn strength-training exercises and stay active from home.

For people with limited mobility, chronic health concerns, or physical disabilities, movement can still be beneficial. Seated exercises, chair-based workouts, gentle stretching, leg lifts, and arm movements can help support strength, mobility, and physical function.

Even small amounts of movement can add up over time. Research suggests that physical activity does not have to be done in long workouts to provide benefits. Short bouts of movement throughout the day, even just a few minutes at a time, can help support strength, mobility, and overall health when practiced consistently. The most important thing is finding ways to move that fit your lifestyle, abilities, and schedule.

Sleep, Stress, and Daily Habits Matter, Too

Building and maintaining muscle involves more than nutrition and exercise alone. Sleep, stress, and other daily habits also influence how the body produces energy, recovers from physical activity, and supports healthy body composition.

Research suggests poor sleep and persistent stress may affect recovery, energy levels, exercise performance, and healthy hormone balance over time. These factors can make it more challenging to stay active, exercise consistently, and support healthy muscles as we age.

Other daily habits matter, too. Staying active throughout the day, spending less time sitting, and maintaining a healthy body weight can help support muscle health as we age. Even simple activities such as walking, taking the stairs, and staying engaged in recreational activities can help support strength, mobility, and physical function over time.

Supporting Muscle Health for Healthy Aging

Muscle plays an important role in staying strong, active, and independent throughout life. Because muscle mass naturally declines with age, maintaining healthy muscle becomes increasingly important for supporting mobility, physical function, independence, metabolism, and healthy aging.

Healthy muscle is built through consistent daily habits. Eating enough protein, staying physically active, incorporating strength training, prioritizing sleep, and managing stress can all help support healthy muscle mass, strength, and metabolic health over time.

Protein is an important part of maintaining healthy muscle as we age. For people who have trouble meeting their protein needs through food alone, a high-quality protein powder may be a convenient option. Products such as bone broth protein powder can provide a source of protein that fits into many wellness routines. Combined with regular physical activity and other healthy habits, adequate protein intake can help support strength, mobility, and healthy aging.

Because nutrition and health needs vary from person to person, work with a qualified health-care practitioner when considering dietary supplements or major dietary changes. A practitioner can help recommend personalized nutrition, exercise, and lifestyle strategies that support muscle health, metabolism, and healthy aging.*

Key Takeaways

• Muscle mass naturally declines with age, making it increasingly important to support muscle health throughout life.
• Healthy muscle helps support strength, mobility, physical function, healthy body composition, and metabolism.
• Protein provides the building blocks needed to maintain, repair, and build muscle tissue.
• Strength training and regular physical activity help support muscle mass, muscle strength, and healthy aging.
• Sleep, stress, hormone health, and other daily habits can influence recovery, physical performance, and muscle health over time.
• High-quality protein powders can be a convenient option for individuals who have trouble meeting their protein needs through food alone.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.