Cambridge review calls for higher protein intake to support healthier aging

A new scientific review is challenging long-standing public health advice on protein and exercise, arguing that current recommendations are largely designed to prevent deficiency rather than help people maintain strength, cognitive function and independence throughout later life.

• Cambridge review says many people may benefit from more protein and exercise than current minimum recommendations
• Evidence suggests higher protein intake could particularly benefit older adults, physically active people and pregnant women
• Author calls for public health guidance to focus on "optimal health outcomes" rather than simply preventing deficiency

Published in Frontiers in Nutrition, the review was written by Dr Chris Macdonald, a Fellow of Lucy Cavendish College at the University of Cambridge and Director of the Better Protein Institute. It examines research on exercise, protein intake and healthy aging, concluding that many existing public health recommendations represent minimum thresholds rather than evidence-based targets for optimal long-term health.

According to Macdonald, public health advice has traditionally concentrated on preventing nutritional deficiencies and disease, but many people are increasingly looking for guidance on how to preserve physical and mental performance throughout their lives.

"Public health advice often focuses on the minimum people need to avoid problems," said Dr Macdonald. "But many people want to know what they should do to remain strong, independent, and mentally sharp throughout life."

The review brings together evidence linking regular physical activity with lower mortality risk, improved mental health, stronger cognitive function and greater resilience against age-related decline. It suggests that combining aerobic exercise, such as walking, running or cycling, with resistance training may provide the greatest overall benefits.

Macdonald argues that exercise should be viewed not simply as a way to reduce disease risk, but as an essential tool for preserving mobility, strength and independence as people age.

Alongside exercise, the paper revisits current protein recommendations. UK dietary guidelines are primarily based on preventing protein deficiency in sedentary adults. However, the review points to growing evidence that higher protein intakes may be appropriate for several population groups, including older adults, physically active individuals and pregnant women.

The paper also highlights research suggesting that higher-protein diets may assist with body composition by increasing satiety and the thermic effect of food, potentially supporting fat loss while helping preserve lean muscle mass.

Importantly, the review stresses that meeting higher protein targets does not require animal products alone. It notes that well-planned plant-based diets are capable of providing sufficient protein, citing the growing number of vegan athletes competing in strength sports such as powerlifting and bodybuilding.

Rather than replacing existing dietary recommendations, Macdonald proposes complementing them with guidance that reflects what current evidence suggests is needed to achieve optimal health outcomes over a lifetime.

He argues that clearer advice could help people make more informed decisions about exercise and nutrition to support both physical and cognitive performance as they age.

The review also seeks to challenge perceptions around higher protein diets and more intensive forms of exercise, which are often associated with elite athletes or physique-focused lifestyles rather than healthy aging.

"Hgh-intensity exercise and high-protein diets are often associated with bodybuilders and superficial aesthetic goals. However, high-intensity exercise and high-protein diets also empower the general population to extend their lifespan and healthspan. Therefore, it is less about having 'abs' and a 'beach body' and more about being able to lift up, play with, and even remember, your grandchildren thanks to a strong and resilient body and mind.

"When we see a stereotypical image of a hunched-over slow, fragile person with ill health, in their later years, it seems like an inevitable consequence of 'Father Time,' however, I propose that in most cases, it is evidence of a non-evidence-based lifestyle. In short, we should not be quick to normalize and accept the consequences of a largely sedentary lifestyle; we should proactively empower people to reclaim their health and their independence. The reduction in unnecessary suffering would be profound."

The review concludes that future public health messaging could benefit from distinguishing between recommendations that prevent deficiency and those aimed at maximizing healthspan, allowing individuals to make choices that support healthier, more independent lives for longer.