Protein After 50: Eat for the Strength You Want to Keep

If you’re exercising regularly after 50, there’s something that deserves a place right beside your dumbbells: protein.

Protein isn’t just for bodybuilders. It’s one of the nutritional building blocks that helps us maintain muscle, recover from exercise, support bone health and stay strong and independent as we age.

And as we get older, getting enough becomes increasingly important.

Why do we need more protein as we age?

Beginning in midlife, maintaining muscle becomes more challenging. One reason is something called anabolic resistance—our muscles become less responsive to the protein we eat.

In simple terms: The same amount of protein doesn't stimulate muscle-building quite as effectively as it once did. At the same time, age-related muscle loss can gradually reduce strength, balance, mobility and our ability to perform everyday activities.

Exercise—particularly resistance training—provides the stimulus to maintain and build muscle. Protein provides the raw materials to repair and rebuild it.

That's why the combination is so powerful. Research and expert groups including ESPEN and PROT-AGE recommend higher protein intakes for older adults than the standard adult RDA of 0.8 g/kg/day.

How much protein?

A simple evidence-based starting point:

Healthy older adults:1.0–1.2 grams of protein per kilogram of body weight per day

Regularly exercising older adults:Around 1.2 g/kg/day or more may be appropriate, depending on training, health and individual needs.

For example, someone weighing 150 lb (68 kg) would get approximately:

68–82 g/day at 1.0–1.2 g/kg

Higher targets may sometimes be appropriate for people training regularly, but more isn't automatically better. Individual health, activity level and medical conditions matter.

Don't save it all for dinner

Here's one of the easiest changes you can make: Spread your protein throughout the day.

Older adults commonly eat relatively little protein at breakfast, a little more at lunch and most of it at dinner. Recent research suggests paying particular attention to getting meaningful amounts of protein at each meal—especially breakfast.

A useful practical target for many active older adults is approximately 25–30 g at a meal, although individual requirements vary.

Think:

Breakfast → proteinGreek yogurt, eggs, cottage cheese, milk or a protein-rich smoothie.

Lunch → proteinTuna, chicken, salmon, tofu, lentils, beans or eggs.

Dinner → proteinFish, poultry, lean meat, tofu, tempeh, beans or lentils.

Snacks → an opportunityGreek yogurt, cottage cheese, edamame, milk, nuts and seeds, or a protein shake when food isn't convenient.

Both animal and plant foods can contribute to your daily protein needs. Variety matters.

And what about protein after your workout?

You don't need to sprint toward the refrigerator the second your workout ends.

What matters most is getting adequate protein across the entire day and combining good nutrition with regular exercise. Protein supplies amino acids your muscles use during recovery and repair.

So rather than obsessing over perfect timing, develop a habit you can actually maintain:

Move your body. Challenge your muscles. Eat enough protein. Repeat.

The Empower 360 takeaway

We're not eating protein because we're trying to become bodybuilders.

We're eating protein because we're building bodies that can continue to lift, climb, carry, hike, travel, play with grandchildren, get up from the floor and say YES to life.

Muscle isn't simply about appearance after 50.

Muscle is part of our longevity strategy.

And every meal gives us another opportunity to support it.

Note: Protein needs can differ with kidney disease, other medical conditions and certain medications. Anyone with a medical condition affecting protein intake should discuss an appropriate target with their physician or registered dietitian.

Sources

• PROT-AGE Study Group, Journal of the American Medical Directors Association — evidence-based protein recommendations for older adults.

• European Society for Clinical Nutrition and Metabolism (ESPEN) Expert Group — protein and exercise recommendations for maintaining muscle function with aging.

• American College of Sports Medicine (ACSM) — recovery, exercise and protein guidance for active older adults.

• Clinical Nutrition (2025) — analysis of protein intake and meal distribution in adults over 55.