Protein Powders: What You Need to Know

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, a phenomenon called anabolic resistance(Breen & Phillips, 2011). 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 (Bauer et al., 2013).

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?

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.

Emerging Research and Interesting Insights

Recent studies suggest:

·       Protein timing matters. Distributing protein evenly across meals (25–30g per meal) may be more effective than loading it all at dinner (Mamerow et al., 2014).

·       Whey protein may be more effective than plant-based options in rapidly stimulating muscle growth—but over time, the differences are less pronounced when total protein intake is sufficient (Tang et al., 2009).

·       Protein plus resistance exercise is the gold standard for preventing sarcopenia (age-related muscle loss).

 Bottom Line

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.

Below are some selected 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

·       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

·       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

·       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

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.