Protein for Active Adults: Why Your Needs Change After 50

What is Age-Related Muscle Loss, and Why Should You Care?

Muscle loss during the aging process is unfortunately very normal—but that doesn't mean you have to sit back and wait for it to happen.

Age-related muscle loss starts around age 30 and gets more significant after 50, though that number will vary by person. Some may experience changes earlier, some later, especially if they're particularly active.

After our 20s, we begin to lose between 3-5% of our muscle mass every 10 years, and over the course of a lifetime we'll lose about 30% of the muscle mass that we had in our youth.

Why does this matter?

The phrase "use it or lose it" applies here. Strong, healthy muscles don't just look good and feel better—they're critical for maintaining mobility and stability, energy, independence, a healthy metabolism, and overall body comfort as we age.* Accepting age-related muscle loss as an inevitability means accepting a slower, more limited life earlier.*

That's why eating for muscle growth and keeping up with appropriate, consistent strength-training exercise is so important.

Why Protein Needs Increase with Age

A 2019 study in The Journal of Nutrition, Health & Aging found that nearly 50% of adults 51 and older were not consuming the appropriate amount of protein daily. While younger adults can get away with shirking on healthy protein intake, older adults are more likely to feel the effects.

As we age, not only do we start to gradually lose our muscle mass naturally, but it takes more protein to trigger the same muscle-building response as younger muscles.* 50-year-old muscles require more maintenance than 20-year-old muscles, and increasing your protein intake can provide that support.*

Choosing proteins high in leucine can be especially beneficial to muscle building and wellness support.* Leucine is the amino acid most responsible for triggering muscle protein synthesis and helping to build and maintain muscle, and older adults need more of it.* Whether you're considering animal protein sources versus plant protein sources, consider choosing complete sources that offer higher leucine levels.

The Benefits of Protein Go Beyond Muscles for Aging Adults

Higher protein needs for older adults don't just affect muscles, and boosting your protein intake is far more than an exercise in vanity.* As mentioned above, maintaining muscle health supports stability, strength, and mobility, which can lead to a better, fuller social life and more fulfilling hobbies.*

However, optimal protein intake can affect the entire body:

Bone Health

Protein is one of the main building blocks of bones as well as muscles—the amino acids provided by protein help to preserve bone health, and protein helps to support optimal calcium absorption.* While some have expressed concerns over high-protein diets leading to a loss in calcium through increased kidney load, multiple studies have disproved this myth when appropriate daily calcium needs are met. Higher protein requirements for older adults can help to support strong, healthy bones.* To further support bone health, Vitamins A, D & K also play a beneficial role alongside a boost in daily protein.*

Immune Function

Protein doesn't just drive muscle growth—it supports healthy immune function.* Antibodies, cytokines, and immune cells are all protein-dependent, so providing an appropriate amount of protein daily helps to support an optimal immune response.* Eating a variety of protein sources is especially beneficial, as these varied foods provide different amino acid profiles.* Appropriate protein intake has been linked to a healthier immune response in older adults.*

Metabolic Support

Digesting and metabolizing protein burns more calories than fats or carbohydrates. That means that boosting your protein intake as part of a healthy diet can help support an optimal metabolic rate.* A higher-protein diet also helps to support a normal appetite and soothe snack cravings during the day, and that comfortable feeling of fullness can help you to reach your weight management goals.*

How Much Protein Do You Need After 50?

Do older people need more protein? Research says that yes, they do.

Current recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight daily for the average adult. For a healthy, active 20-something weighing 150 pounds, that's about 54 grams of protein recommended per day.

However, research focusing on protein intake for older adults suggests that 1.0 to 1.6 grams of protein per kg may be what we need to stay healthy, active, and mobile—especially for those living a more sedentary lifestyle.*

Current research suggests that 20-40 grams of protein may be the maximum amount that can be utilized by the body at one time. Some studies have shown that consuming more than 30 grams of protein in a single meal does not stimulate additional muscle protein synthesis, reinforcing this cap.

Dr. Frank Hu at the Harvard T.H. Chan School of Public Health explains that it may be most beneficial to spread out your protein intake over the course of the day—aiming for 20-30 grams of protein per meal or snack—rather than trying to max out your protein intake in a single meal.

If it sounds exhausting to perfectly balance your protein balance every meal to hit your ideal goals, or if you're struggling to find high-protein foods to add naturally to your everyday diet, supplementation may be beneficial for you.*

Choosing the Right Protein Powder for Healthy Aging

Protein powder is a simple, delicious way to complement your diet and meet your protein goals.* However, making sure you choose the right product is important.

DaVinci® Laboratory's protein powders are gluten-free, soy-free, and vegetarian-friendly. Every formula is designed and reviewed by doctors, made with researched ingredients, and manufactured in FDA-registered food facilities that are GMP certified to SQF food safety standards. Each formula is third-party tested and scientifically reviewed for efficacy and quality, so you can trust that you're getting the highest quality product possible.

Vegan Protein Powder is an easy-to-mix blend of three plant-based protein sources—pea, flax, and hemp—with added probiotics for individuals who are avoiding soy, whey, or animal proteins. Each scoop provides 19 grams of protein, and the creamy vanilla and chocolate flavors mix easily into shakes, smoothies, or even coffee drinks. It's a highly bioavailable formula that tastes great and is gentle on the stomach.*

Right Whey™ Creamy Chocolate and Right Whey™ Creamy Vanilla are complete protein blends made from high-quality whey protein locally sourced from New York and New England dairy farmers. Each formula offers 21 grams of protein per scoop and can help to support feelings of fullness after or in-between meals.