Start the day right: Why protein at breakfast matters for healthy aging

We’ve all heard that breakfast is the most important meal of the day. But for older adults, it’s not just about having breakfast – it’s about having the right kind of breakfast. Specifically, one that provides enough protein to support muscle health and independence. 

If you look at the typical breakfast plate of an older Aussie or Kiwi, what do you see? Toast with jam, perhaps. A bowl of cereal. Maybe some fruit. All perfectly fine foods – but they’re all fairly low in protein.  

For those on texture-modified diets (TMD), breakfast options are even further limited as those things like cereal and toast aren’t viable. Breakfast for those people often ends up being substituted for something like porridge which can often be cooked with water or milk.   

Research consistently shows that most older adults follow a protein pattern that’s heavily skewed toward dinner. In fact, global studies reveal a common trend: 

• Only 2% of older adults reach the recommended protein amount at breakfast¹ 

• In the Netherlands, older adults were found to consume double the amount of protein at dinner compared to at breakfast time² 

• This pattern repeats across the UK³, USA⁴, and many other Western countries⁵ 

Why does this matter? Because your body can’t store protein for later use. That hefty serving of chicken at dinner can’t make up for what you missed at breakfast. 

The protein distribution problem 

Your muscles are constantly being broken down and rebuilt throughout the day. To keep them strong – especially as you age – you may need protein at regular intervals. 

Research suggests that consuming 25-30g of protein per meal (that’s about 0.4g per kg of body weight) is optimal for stimulating muscle protein synthesis in older adults⁶,⁷. When protein is evenly distributed across three meals, muscle protein synthesis may increase by 25% compared to an uneven intake⁸.*  

Why older adults need more protein 

As we age, our bodies undergo several changes that make protein even more important: 

• We naturally lose muscle mass and strength⁹,¹⁰, affecting mobility and independence 

• Our bodies become less efficient at processing nutrients¹¹ 

• The risk of frailty increases, making daily activities more challenging¹² 

The global aging population (set to more than double to 1.6 billion by 2050¹³) means this is becoming a widespread concern. 

While the current recommended daily intake of protein for Australian and New Zealand adults over 70 is 0.9-1.1g of protein per kg body weight¹⁴, experts actually suggest amounts around 1.2g of protein per kg body weight daily to optimally maintain muscle¹⁵. 

Yet studies show that more than two-thirds of older adults don’t reach this target¹⁶,¹⁷. And sarcopenia – the progressive loss of muscle mass and strength – remains a serious risk, threatening independence and quality of life¹⁸. 

The breakfast opportunity 

Here’s the good news: breakfast presents the perfect opportunity to improve protein distribution throughout the day. 

Adding protein to breakfast doesn’t mean completely changing eating habits. It simply means making smarter choices that can help contribute to overall health and independence. 

For those with regular texture diets, this might mean adding eggs, Greek yogurt, or a lean protein to breakfast. But for those on texture modified diets, innovative solutions become essential. 

The Pure Food Co’s morning solution 

At The Pure Food Co, we believe everyone deserves to enjoy delicious, nutritious meals – regardless of dietary requirements. That’s why we’ve developed our new breakfast range, specifically designed to boost protein intake at this crucial morning meal. 

Our new breakfast options include familiar favourites in texture modified forms: 

• Omelette (10.1g protein per 100g serve) 

• Sausage (10.5g protein per 100g serve) 

• Baked Beans (5.2g protein per 45g serve) 

• French Toast (5g protein per 45g serve) 

For example, a breakfast of sausage and baked beans would give 15.7g of protein, which is a protein-rich start to the day. Beyond breakfast, they can also be enjoyed as versatile light meals throughout the day – supporting consistent protein intake whenever they’re needed. 

Now, those on texture modified diets don’t have to miss out on their breakfast favourites. If family or friends are enjoying traditional breakfast foods, those with special dietary needs can join in with their own protein-rich morning. 

Small change, big Impact 

Adding protein to breakfast might seem like a small change, but research suggests it can make a meaningful difference. When protein intake is evenly distributed across meals, a higher percentage of older adults reach their recommended daily intake¹⁹.  

By simply starting the day right with a protein-rich breakfast, older adults can take an important step toward maintaining muscle mass, supporting independence, and enjoying a better quality of life. 

After all, healthy ageing isn’t just about adding years to life, it’s about adding life to those years. 

*It is important to note in the general population, while adequate and evenly distributed protein intake can support muscle maintenance, research shows that combining it with resistance training can offer even greater benefits in helping to prevent sarcopenia²⁰. 

Reviewed by New Zealand Registered Dietitian Vanessa Tregoning, NZRD

References: 

1. Verreijen A.M., van den Helder J., Streppel M.T., Rotteveel I., Heman D., van Dronkelaar C., Memelink R.G., Engberink M.F., Visser M., Tieland M., et al. A Higher Protein Intake at Breakfast and Lunch Is Associated with a Higher Total Daily Protein Intake in Older Adults: A Post-Hoc Cross-Sectional Analysis of Four Randomised Controlled Trials. J. Hum. Nutr. Diet. 2021;34:384–394. doi: 10.1111/jhn.12838  

2. Tieland M, Borgonjen-Van den Berg KJ, Van Loon LJ, de Groot LC. Dietary protein intake in Dutch elderly people: a focus on protein sources. Nutrients. 2015;7(12):9697–706.  

3. Hung Y, Wijnhoven HAH, Visser M, Verbeke W. Appetite and protein intake strata of older adults in the European Union: socio-demographic and health characteristics, diet-related and physical activity behaviours. Nutrients. 2019;11(4).  

4. Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, Moore LL, Rodriguez NR, et al. Protein and healthy aging. The American Journal of Clinical Nutrition. 2015;101(6):1339s–45s.  

5. Hiol AN, von Hurst PR, Conlon CA, Mumme KD, Beck KL. Protein intake, distribution, and sources in community-dwelling older adults living in Auckland, New Zealand. Nutrition and Healthy Aging. 2023;8(1):171-181. doi:10.3233/NHA-220176  

6. Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current opinion in clinical nutrition and metabolic care, 12(1), 86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b   

7. Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journals of Gerontology: Series A. 2015;70(1):57–62.  

8. Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition. 2014;144(6):876–80.  

9. Granic A, Davies K, Jagger C, Kirkwood TB, Syddall HE, Sayer AA. Grip strength decline and its determinants in the very old: longitudinal findings from the Newcastle 85+study. PLoS One. 2016;11(9):e0163183.  

10. Aniansson A, Hedberg M, Henning GB, Grimby G. Muscle morphology, enzymatic activity, and muscle strength in elderly men: a follow-up study. Muscle Nerve. 1986;9(7):585–91.  

11. 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), 542-559.  

12. Riviati N, Indra B. Relationship between muscle mass and muscle strength with physical performance in older adults: A systematic review. SAGE Open Medicine. 2023;11. doi:10.1177/20503121231214650  

13. United Nations Department of Economic and Social Affairs. Leaving No One Behind In An Ageing World — World Social Report 2023. 2023wsr-chapter1-.pdf (un.org)  

14. National Health and Medical Research Council Australian Government Department of Health and Ageing. Nutrient Reference Values for Australia and New Zealand. National Health and Medical Research Council. 2006. Protein | Eat For Health  

15. Houston, D. K., Nicklas, B. J., Ding, J., Harris, T. B., Tylavsky, F. A., Newman, A. B., Lee, J. S., Sahyoun, N. R., Visser, M., Kritchevsky, S. B., & Health ABC Study (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. The American journal of clinical nutrition, 87(1), 150–155. https://doi.org/10.1093/ajcn/87.1.150  

16. Hengeveld, L. M., et al. (2020). Prevalence of protein intake below recommended in community-dwelling older adults: a meta-analysis across cohorts from the PROMISS consortium. Journal of cachexia, sarcopenia and muscle, 11(5), 1212–1222. https://doi.org/10.1002/jcsm.12580  

17. Hiol AN, von Hurst PR, Conlon CA, Mumme KD, Beck KL. Protein intake, distribution, and sources in community-dwelling older adults living in Auckland, New Zealand. Nutrition and Healthy Aging. 2023;8(1):171-181. doi:10.3233/NHA-220176   

18. Verreijen, A. M., van den Helder, J., Streppel, M. T., Rotteveel, I., Heman, D., van Dronkelaar, C., Memelink, R. G., Engberink, M. F., Visser, M., Tieland, M., & Weijs, P. J. M. (2021). A higher protein intake at breakfast and lunch is associated with a higher total daily protein intake in older adults: a post-hoc cross-sectional analysis of four randomised controlled trials. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 34(2), 384–394. https://doi.org/10.1111/jhn.12838   

19. Kim IY, Deutz NEP & Wolfe RR (2018) Update on maximal anabolic response to dietary protein. Clin Nutr 37, 411–418 [^30]: Tieland, Michael et al. “An Even Distribution of Protein Intake Daily Promotes Protein Adequacy but Does Not Influence Nutritional Status in Institutionalized Elderly.” Journal of the American Medical Directors Association 19.1 (2018): 33–39. Web 

20. Mertz, K. H., Reitelseder, S., Bechshoeft, R., Bulow, J., Højfeldt, G., Jensen, M., Schacht, S. R., Lind, M. V., Rasmussen, M. A., Mikkelsen, U. R., Tetens, I., Engelsen, S. B., Nielsen, D. S., Jespersen, A. P., & Holm, L. (2021). The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial. The American journal of clinical nutrition, 113(4), 790–800. https://doi.org/10.1093/ajcn/nqaa372 

Additional reading / supporting material not directly referenced: 

Fujita S, Dreyer HC, Drummond MJ, Glynn EL, Cadenas JG, Yoshizawa F, et al. Nutrient signalling in the regulation of human muscle protein synthesis. The Journal of Physiology. 2007;582(Pt 2):813–23.  

Traylor DA, Gorissen SHM, Phillips SM. Perspective: protein requirements and optimal intakes in aging: are we ready to recommend more than the Recommended Dietary Allowance?. Advances in Nutrition. 2018;9(3):171–82.  

Dhillon RJ & Hasni S (2017) Pathogenesis and management of sarcopenia. Clin Geriatr Med 33, 17–26  

Liao CD, Lee PH, Hsiao DJ et al. (2018) Effects of protein supplementation combined with exercise intervention on frailty indices, body composition, and physical function in frail older adults. Nutrients 10, 1916.  

Deutz, N. E., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., Cederholm, T., Cruz-Jentoft, A., Krznariç, Z., Nair, K. S., Singer, P., Teta, D., Tipton, K., & Calder, P. C. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical nutrition (Edinburgh, Scotland), 33(6), 929–936. https://doi.org/10.1016/j.clnu.2014.04.0  

Gaytán-González A, Ocampo-Alfaro MJ, Torres-Naranjo F, Arroniz-Rivera M, González-Mendoza RG, Gil-Barreiro M, et al. The consumption of two or three meals per day with adequate protein content is associated with lower risk of physical disability in Mexican adults aged 60 years and older. Geriatrics (Basel). 2020;5(1).  

Gingrich A, Spiegel A, Kob R, Schoene D, Skurk T, Hauner H, et al. Amount, distribution, and quality of protein intake are not associated with muscle mass, strength, and power in healthy older adults without functional limitations-an enable study. Nutrients. 2017;9(12):1358.  

Rousset S, Patureau Mirand P, Brandolini M, Martin JF, Boirie Y. Daily protein intakes and eating patterns in young and elderly French. British Journal of Nutrition. 2003;90(6):1107–15.  

Gingrich A, Spiegel A, Kob R, Schoene D, Skurk T, Hauner H, et al. Amount, distribution, and quality of protein intake are not associated with muscle mass, strength, and power in healthy older adults without functional limitations-an enable study. Nutrients. 2017;9(12):1358.  

Cardon-Thomas DK, Riviere T, Tieges Z, Greig CA. Dietary protein in older adults: adequate daily intake but potential for improved distribution. Nutrients. 2017;9(3):184.