Protein Powders: What You Need to Know

August 30, 2025

As we age, our bodies change and so do our nutritional needs. One nutrient that becomes increasingly important is protein. It supports muscle mass, immune function, wound healing, and even bone health. Enter protein powder: a convenient way to top up your daily intake. But with so many options on the market, how do you know which one is right for you?

Why Older Adults Need More Protein

From around age 50, our bodies become less efficient at processing protein and maintaining muscle mass becomes increasingly challenging. One significant factor contributing to this decline is anabolic resistance—a condition where the body’s ability to build muscle in response to stimuli like protein intake and exercise diminishes. This phenomenon plays a pivotal role in the development of sarcopenia, the age-related loss of muscle mass and strength.

What Is Anabolic Resistance

Anabolic resistance refers to the reduced efficiency of muscle protein synthesis (MPS) following dietary protein consumption or physical activity. In younger individuals, consuming protein or engaging in resistance exercise typically stimulates MPS effectively. However, in older adults, this response is often blunted, leading to a negative net muscle protein balance and, over time, muscle loss (Paulussen et al., 2021; Prokopidis et al., 2021).

How Anabolic Resistance Relates to Ageing

Several factors contribute to the onset of anabolic resistance as we age:

Hormonal Changes: Decreases in anabolic hormones like testosterone and growth hormone can impair MPS (Paulussen et al., 2021).

Inflammation: Chronic low-grade inflammation, common in older adults, can interfere with muscle protein turnover (Prokopidis et al., 2021).

Insulin Resistance: Reduced insulin sensitivity can diminish the muscle’s ability to utilize amino acids for protein synthesis (Prokopidis et al., 2021).

Physical Inactivity: Sedentary lifestyles exacerbate muscle loss and reduce the effectiveness of anabolic stimuli (Paulussen et al., 2021).

A clinical trial in older women with sarcopenia found that 1.2 g/kg/day significantly improved muscle mass compared to the standard 0.8 g/kg/day. (Ishaq and Khan 2025)

This means we need more protein per meal to stimulate muscle growth and repair. The recommended dietary allowance (RDA) of 0.8g/kg/day may be too low for older adults. Many experts now suggest aiming for 1.0–1.2g/kg/day, or even more if you're recovering from illness or injury.

Protein Concentrate vs Isolate: What’s the Difference?

If you’ve looked at protein powder labels, you've likely seen terms like “whey concentrate” or “whey isolate.” Here's what they mean:

· Whey Protein Concentrate (WPC):
Typically contains about 70–80% protein by weight. It also includes some fats and lactose (milk sugar). It's affordable and has a good amino acid profile, but may cause digestive issues in lactose-sensitive individuals.

· Whey Protein Isolate (WPI):
More refined—usually 90% or more protein. It has minimal lactose and fat, making it easier to digest and absorb. This is a better choice for those with lactose intolerance or digestive sensitivity.

Both contain all nine essential amino acids, including leucine, the key trigger for muscle protein synthesis—something particularly important for older adults (Volpi et al., 2013).

What About Plant-Based Protein Powders?

Older Understanding:

Whey protein has long been seen as superior especially for quick muscle growth due to its high leucine content (Tang et al., 2009).

What’s New:

A July 2025 meta-analysis of 43 RCTs compared plant vs. animal protein for muscle outcomes in older adults. Both types appear effective when total protein intake is sufficient, though subtle differences in quality still persist (Reid-McCann et al., 2025).

A preprint meta-analysis (2025) indicates that animal proteins may moderately boost muscle protein synthesis more than plant proteins, particularly in adults aged 65+, but effect sizes are small and uncertain (Mendes et al., 2025).

A study by Burd and Askow (2025) at the University of Illinois found that vegan diets constructed with complete meals (e.g., beans + rice) were just as effective as omnivorous meals in promoting muscle growth after resistance training. This challenges the assumption that animal protein is inherently superior when protein quality and total intake are well-managed.

What does this mean? While whey may have a slight advantage in stimulating muscle synthesis, carefully planned plant-based proteins can match that effect, especially when meals are well-combined and protein needs are met.

So, if your looking for vegetarian or vegan? Or just looking to reduce dairy? You still have great options:

· Soy Protein:
The only plant protein that is considered “complete.” It's well-researched and shown to support muscle mass, though some prefer to avoid soy due to allergies or phytoestrogen content.

· Pea Protein:
High in iron and easy to digest, pea protein has a good amino acid profile—though it's low in methionine, so it's often blended with rice protein.

· Brown Rice Protein:
Lacks lysine, but when combined with other plant proteins, can offer a full spectrum of amino acids.

Blended plant proteins (e.g., pea + rice + quinoa) are becoming popular and can match whey in effectiveness when properly formulated.

What to Look for in a Protein Powder for 50+

1. Leucine Content:
Aim for 2.5–3g of leucine per serving to effectively stimulate muscle synthesis in older adults.

2. Digestibility:
Choose isolate forms or hydrolysed protein if you have sensitive digestion.

3. Added Nutrients:
Some powders include vitamin D, calcium, magnesium, or collagen—all beneficial for bone and joint health.

4. Low Sugar and Additives:
Many commercial shakes are loaded with artificial sweeteners or sugars. Opt for clean, low-ingredient optionswhen possible.

Is Protein Timing important

It was widely believed that spreading protein intake evenly across meals (around 25–30 g each) maximized muscle protein synthesis (Mamerow et al., 2014).

What’s New:

A 2024 systematic review found that in older adults, protein supplementation improved muscle mass—but the dose, frequency, and timing of protein didn’t significantly impact the outcome (Hettiarachchi et al., 2024).

A newspaper analysis from The Times (2025) further challenged strict timing rules. Experts noted that the anabolic window may last up to 22–36 hours post-exercise, and there’s no hard limit on muscle-building from larger protein meals. In other words, hitting daily protein targets matters more than precise timing.

The study from Frontiers in Nutrition (Hettiarachchi et al., 2024) reaffirmed mixed results: while some studies suggest benefits from timing protein around workouts, others found no advantage. Overall, methodological inconsistencies make the impact of timing still unclear.

So what does this mean ? Recent evidence suggests that total daily protein intake remains the key factor for muscle health, especially in older adults. While timing can help, it’s not the make-or-break.

Protein plus resistance exercise is the gold standard for preventing sarcopenia age-related muscle loss (Breen & Phillips, 2011)

Why the Combo Works

On its own, resistance training helps maintain muscle mass and strength. On its own, protein helps fuel muscle repair and recovery. But when you put them together, the effects are far more powerful.

A recent meta-analysis of older adults with sarcopenia found that protein supplementation combined with resistance training significantly improved both muscle mass and strength, while protein alone did very little (Lee et al., 2024).

Another 2025 review of randomized controlled trials showed the combo boosted handgrip strength, walking speed, and sit-to-stand performance — key indicators of independence in older age (Chen et al., 2025).

Even MRI-based trials confirm it: elderly women following a higher-protein diet plus resistance training gained more muscle size and function compared to those without dietary support (Zhu et al., 2025).

Protein Alone Isn’t Enough

It’s important to note that simply adding more protein to your diet won’t stop sarcopenia by itself. Studies consistently show that protein without exercise doesn’t increase muscle mass or strength (Lee et al., 2024).

On the flip side, resistance training alone does help — but the improvements are much greater when paired with enough protein (Chen et al., 2025).

Side Effects and Considerations

Protein powders are generally safe, but a few caveats:

Digestive Issues:

Concentrates may cause bloating or gas; isolates and plant blends are gentler.

Kidney Stress (in CKD patients):

High protein is safe for healthy people, but those with chronic kidney disease should consult a doctor.

Bone Calcium Loss (if unbalanced):

Very high protein without enough calcium may increase calcium excretion — balance

Liver & Hydration Stress:

Excess protein raises nitrogen waste. Drink plenty of water to support kidney and liver function

Additives & Contaminants:

Choose third-party tested brands to avoid hidden sugars, artificial additives, or contaminants.

The quality and quantity of protein really do matter. Whether you choose whey, isolate, or plant-based protein, adding a supplement can be a simple and effective way to preserve muscle, strength, and vitality into your 50, 60s, 70s, and beyond.

Try adding a protein shake after your morning walk or blending it with fruit for an afternoon snack.

If you'r interested I have selected some top rated protein powders you can purchase from Amazon.

Affiliate Disclosure:
As an Amazon Associate, I earn from qualifying purchases. This means that if you click on a link to a recommended product and make a purchase, I may receive a small commission at no extra cost to you. I only promote products I genuinely believe can benefit my readers. Thank you for supporting this blog—it helps me continue to provide valuable content on healthy ageing and wellbeing.

Grass Fed Whey isolate Protein powder

Organic Vegan Protein Powder, Peanut Butter, Prebiotic Fibre, Low Carb

NAKED Whey Grass Fed Protein Powder, Only 1 Ingredient

All Natural Hormone Free100% Grass Fed Whey Protein Powder

Organic Premium Pea Protein Unflavoured

Soy Protein Isolate, 0 Carbs, Unflavoured

Resources

Bauer, J. et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021

Burd, N. A., & Askow, A. (2025). Omnivorous? Vegan? Makes no difference to muscle building after weight training. Medicine & Science in Sports & Exercise.

Breen, L., & Phillips, S. M. (2011). Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing. Nutrition & Metabolism, 8(1), 68. https://doi.org/10.1186/1743-7075-8-68

Chen, X., et al. (2025). Effects of protein supplementation and resistance exercise on sarcopenia outcomes: A systematic review and meta-analysis. Nutrients, 17(14), 2342. https://doi.org/10.3390/nu17142342

Frontiers in Endocrinology (2025). Protein, GLP-1, and metabolic health.

Ishaq, M. I., & Khan, M. S. (2025). Role of protein intake in maintaining muscle mass and function in elderly females with sarcopenia: A randomized controlled trial. Frontiers in Nutrition, 12, 1547325. https://doi.org/10.3389/fnut.2025.1547325

Hettiarachchi, J., Reijnierse, E. M., Kew, N., Fetterplace, K., Tan, S.-Y., & Maier, A. B. (2024). The effect of dose, frequency, and timing of protein supplementation on muscle mass in older adults: A systematic review and meta-analysis. Ageing Research Reviews, 99, 102325. https://doi.org/10.1016/j.arr.2024.102325

Lee, S., et al. (2024). Protein supplementation with or without resistance training in older adults with sarcopenia: A meta-analysis. Epidemiology and Health, 46, e2024030. https://doi.org/10.4178/epih.e2024030

Mamerow, M. M. et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition, 144(6), 876–880. https://doi.org/10.3945/jn.113.185280

Mendes, B., Correia, J., Santos, I., Schoenfeld, B., Swinton, P., & Mendonça, G. (2025). Effects of plant- versus animal-based proteins on muscle protein synthesis: A systematic review with meta-analysis. SportRxiv. https://doi.org/10.51224/SRXIV.526

Paulussen, K. J. M., McKenna, C. F., Beals, J. W., Wilund, K. R., Salvador, A. F., & Burd, N. A. (2021). Anabolic resistance of muscle protein turnover comes in various shapes and sizes. Frontiers in Nutrition, 8, 615849. https://doi.org/10.3389/fnut.2021.615849

Prokopidis, K., Chambers, E., Ni Lochlainn, M., & Witard, O. C. (2021). Mechanisms linking the gut-muscle axis with muscle protein metabolism and anabolic resistance: Implications for older adults at risk of sarcopenia. Frontiers in Physiology, 12, 770455. https://doi.org/10.3389/fphys.2021.770455

Reid-McCann, R. J., Brennan, S. F., Ward, N. A., Logan, D., McKinley, M. C., & McEvoy, C. T. (2025). Effect of plant versus animal protein on muscle mass, strength, physical performance, and sarcopenia: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 83(7), e1581–e1603. https://doi.org/10.1093/nutrit/nuae200

Tang, J. E. et al. (2009). Influence of whey, soy or milk protein ingestion on mixed muscle protein synthesis following resistance exercise in young men. Journal of Applied Physiology, 107(3), 987–992. https://doi.org/10.1152/japplphysiol.00076.2009

Volpi, E. et al. (2013). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 16(3), 213–218. https://doi.org/10.1097/MCO.0b013e32835e8dbe

Zhu, Y., et al. (2025). Protein intake improves muscle mass and strength in elderly women with sarcopenia: An MRI-based trial. Frontiers in Nutrition, 8, 1547325. https://doi.org/10.3389/fnut.2025.1547325

Disclaimer:
This blog post is for informational purposes only and does not constitute medical advice. Always consult with your doctor or healthcare provider before starting any new supplement, especially if you are taking medication, have a health condition, or are over the age of 50. Individual needs vary, and what works for one person may not be appropriate for another.