Quick answer: Women over 50 need more protein, around 1.2-2.0g per kg daily, to fight age-related muscle and bone loss. A clean, easy-to-digest whey or plant protein with ~20-25g per serving, paired with resistance training, helps preserve strength and independence.
Why protein matters more after 50
Muscle loss (sarcopenia) accelerates with age, affecting strength, metabolism and bone health. Higher protein plus resistance training is the most effective defence.
Choosing and using it
Pick a clean, well-tolerated protein and spread ~25-30g across meals, older muscle responds best to slightly larger doses. A shake makes this realistic. Creatine is also strongly supported for older women.
The wider picture
Vitamin D, calcium and strength work complete the routine, see best supplements for women over 50.
Frequently asked questions
How much protein does a woman over 50 need?
Around 1.2-2.0g per kg of bodyweight per day, spread across meals, to protect muscle and bone.
Is protein powder good for older women?
Yes, it is an easy way to hit higher protein targets that protect muscle, strength and independence with age.
What is the best protein for women over 50?
A clean, easy-to-digest whey or plant protein with ~20-25g per serving, taken alongside resistance training.
Related reading
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This article is general information, not medical advice. If you are pregnant, breastfeeding, or have a health condition, check with your GP or a registered dietitian before changing your protein intake or supplements.