As we age, staying strong and independent becomes more important than ever. One key nutrient that helps us do just that? Protein. Whether you're in your 50s, 60s, 70s, or beyond, getting enough protein is essential for maintaining muscle mass, bone health, and overall vitality.
In this post, we'll explore:
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Why protein is important for seniors
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How much protein older adults need
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When and how protein supplements can help
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The difference between whey, casein, soy, and plant-based protein powders
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What to choose if you're lactose intolerant or plant-based
Check out our video version of this blog here: https://youtu.be/IWxXBUA5mBk
Why Protein Matters as You Age
Starting around age 50, we naturally begin to lose muscle—a condition called sarcopenia. Without enough protein and movement, that loss accelerates, leading to weakness, slower recovery, and increased risk of falls.
Protein is also important for:
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Supporting bone density
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Helping the body heal after illness or injury
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Boosting immune function
📚 According to the European Society for Clinical Nutrition and Metabolism (ESPEN), increased protein intake can help preserve lean body mass and function in older adults. (Volkert et al., 2019)
How Much Protein Do Older Adults Need?
While the general guideline for adults is 0.8 grams per kilogram of body weight, research shows that older adults need more:
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1.0 to 1.2 grams per kg for healthy aging
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1.2 to 1.5 grams per kg for those over 65, or recovering from illness
📚 The PROT-AGE Study Group recommends these amounts to counteract age-related muscle loss. (Bauer et al., 2013) https://pubmed.ncbi.nlm.nih.gov/23867520/
For example, a 150-pound person (68 kg) would need 68 to 102 grams of protein per day.
It’s best to spread protein throughout the day rather than eating it all at dinner. This helps your body use it more effectively.
Can You Get Enough Protein From Food?
Absolutely. Protein-rich foods include:
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Eggs (2 = ~12g)
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Chicken (3 oz = ~26g)
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Greek yogurt (1 cup = ~10–15g)
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Lentils (1 cup = ~18g)
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Peanut butter (2 tbsp = ~7g)
Still, some older adults find it challenging to eat enough protein due to lower appetite, dental issues, or difficulty cooking. That’s when supplements can help.
When Should Seniors Consider Protein Supplements?
Protein powders or ready-to-drink shakes might be helpful if you:
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Struggle to get enough protein from meals
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Have lost weight unintentionally
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Are recovering from surgery or illness
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Are increasing your strength training
📚 Studies show that combining protein supplementation with resistance training improves muscle mass and function in older adults. (Deutz et al., 2014)
Remember, supplements should add to your meals—not replace them.
Understanding Protein Powder Types
There are many options, and the best one depends on your dietary needs:
Whey Protein
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Comes from milk
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Fast-digesting and rich in essential amino acids
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Whey isolate is low in lactose and great for sensitive stomachs
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Whey concentrate has more lactose and fat
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Hydrolyzed whey is pre-digested and absorbs even faster
Casein Protein
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Also from milk
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Digests more slowly than whey, making it good for overnight recovery
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Higher in lactose
Soy Protein
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Plant-based and complete (has all 9 essential amino acids)
Pea and Rice Protein
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Incomplete individually, but complete when combined
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Great for plant-based diets
Hemp Protein
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Contains all 9 amino acids but is low in lysine and leucine
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Pair with legumes or pea protein to round it out
📚 The International Society of Sports Nutrition notes that while plant proteins are generally lower in certain essential amino acids, combining complementary sources creates a complete amino acid profile. (Jäger et al., 2017)
What If You're Lactose Intolerant?
If dairy causes issues, go with:
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Whey isolate or hydrolyzed whey (very low in lactose)
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Plant-based powders (soy, pea + rice, hemp)
What If You're Vegan or Vegetarian?
You can absolutely meet your protein needs with a plant-based diet. Eat a variety of sources:
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Lentils, chickpeas, tofu, tempeh, quinoa, nuts, seeds
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Use plant-based powders labeled "complete" or containing soy or a pea + rice blend
📚 The Academy of Nutrition and Dietetics supports that well-planned vegetarian and vegan diets can meet protein needs at all life stages. (Melina et al., 2016)
Final Thoughts
Protein is one of the most important nutrients for older adults. While food should always come first, protein supplements can be a helpful tool when your diet needs a boost. The key is choosing the right type for your body and your lifestyle.
And remember: Always talk to your healthcare provider before starting any supplement, especially if you have a medical condition.
Stay strong, stay independent, and keep moving forward!
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