Ask most people what they need more of after 50 and they will say calcium, or perhaps vitamin D. Fewer think of protein. Yet research on UK adults suggests that a large share of over-65s eat less protein than experts now recommend for healthy ageing, and the gap is often biggest at breakfast and lunch. This guide explains why protein matters more as the years go by, how much to aim for, and how to fit it into everyday meals – with strength training as its essential partner.
Why muscle matters as you get older
From around our 40s, muscle mass and strength tend to decline gradually, and the rate of change speeds up later in life. Strength is what lets you carry the shopping, climb the stairs, get up from a low chair and stay independent. Keeping muscle is therefore less about looks and more about keeping life easy.
Two things have the biggest influence on how much muscle you keep: how you move and what you eat. Protein contributes to the maintenance of muscle mass, and resistance training gives your muscles a reason to use it.
How much protein do you need after 50?
The official UK reference nutrient intake (RNI) for adults is 0.75 g of protein per kg of body weight per day. For a 70 kg adult that is about 53 g. However, expert groups such as the PROT-AGE study group and ESPEN have suggested that older adults may benefit from more:
- 1.0–1.2 g/kg a day for healthy adults over 65.
- 1.2 g/kg a day or more for those who are active or doing regular resistance training.
For that same 70 kg person, 1.0–1.2 g/kg means roughly 70–85 g a day. If you have kidney disease or another medical condition, ask your GP or a dietitian before increasing protein significantly.
It is not just how much – it is how you spread it
A common UK eating pattern is a light breakfast (toast or cereal), a sandwich at lunch and most of the day's protein at dinner. Research suggests that older muscles respond better to a decent dose of protein at each meal – often quoted as around 25–40 g – rather than one large serving in the evening.
| Meal | Typical | Protein-boosted swap |
|---|---|---|
| Breakfast | Toast with jam (≈6 g) | Two eggs on wholemeal toast with a glass of milk (≈25 g) |
| Lunch | Cheese sandwich (≈15 g) | Tuna and bean salad with a yoghurt (≈30 g) |
| Snack | Biscuits (≈2 g) | Greek yoghurt or a protein shake (≈15–25 g) |
| Dinner | Chicken, potatoes, veg (≈35 g) | Unchanged – it was already good |
Best food sources of protein
- Dairy: milk, Greek yoghurt, skyr, cottage cheese – also great sources of calcium.
- Eggs: affordable, quick and easy to chew.
- Fish: including tinned salmon, sardines and mackerel.
- Meat and poultry: lean cuts, mince and leftovers are all useful.
- Plant proteins: beans, lentils, chickpeas, tofu, tempeh, nuts and seeds.
Appetite often gets smaller with age, which is one reason protein intake drops. Softer, easy-to-eat options like yoghurt, eggs, milky drinks and soups can help.
When a protein shake makes sense
A shake is not essential, but it is a convenient way to add 20–25 g of protein when appetite is low, after a gym session or when breakfast is rushed. Whey protein is naturally rich in essential amino acids, mixes easily with milk or water, and can be stirred into porridge too. If you find standard whey heavy on the stomach, a whey isolate is more highly filtered and lower in lactose and fat.
Whey protein isolate (Isolac®) with the DigeZyme® enzyme complex. Protein contributes to the maintenance of muscle mass.
View product →Strength training: the other half of the equation
Protein alone will not maintain muscle; muscles need a reason to adapt. UK physical activity guidelines recommend that adults do activities that strengthen the major muscle groups on at least two days a week. For beginners over 50, a simple routine might include:
- Sit-to-stands from a chair (or goblet squats)
- Wall or incline push-ups
- Rows with a resistance band or dumbbell
- Step-ups onto a low step
- Farmer's carries with shopping bags or dumbbells
Two or three sets of 8–12 controlled repetitions, two or three times a week, is a great start. If you are new to exercise or have a health condition, check with your GP and consider a qualified trainer.
Where creatine fits in
Creatine monohydrate is best known in the gym, but it has an authorised health claim in Great Britain that is directly relevant to this age group: daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. The effect is obtained with a daily intake of 3 g of creatine, together with resistance training that the body is not used to, at least three times a week for several weeks, at 65–75% of the maximum weight you can lift once. In other words, creatine is a support for training, not a replacement for it.
Micronised creatine monohydrate powder, batch-tested by independent laboratories for heavy metals.
View product →Other nutrients to keep an eye on
- Vitamin D contributes to the maintenance of normal muscle function and normal bones. The NHS advises everyone to consider 10 µg a day in autumn and winter.
- Calcium is needed for the maintenance of normal bones.
- Vitamin B12 absorption can become less efficient with age; it is found in meat, fish, eggs, dairy and fortified foods.
Products mentioned in this article
Whey protein isolate (Isolac®) with the DigeZyme® enzyme complex. Protein contributes to the maintenance of muscle mass.
View product →
Micronised creatine monohydrate powder, batch-tested by independent laboratories for heavy metals.
View product →FAQs
How much protein should a 60-year-old eat?
The UK RNI is 0.75 g per kg of body weight, but experts often suggest 1.0–1.2 g/kg for healthy older adults, and more for those who strength train. Check with your GP if you have kidney problems.
Is it too late to build strength after 60?
No. Studies show that people in their 60s, 70s and beyond can improve strength with regular resistance training. Start gently and progress gradually.
Are protein shakes safe for older adults?
For most healthy adults, a protein shake is simply a convenient food. It should sit within an overall balanced diet. If you have a medical condition or follow a special diet, ask your GP or a dietitian first.
Does creatine help older adults?
In Great Britain, daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55, with a daily intake of 3 g alongside regular resistance training.
What is the best time to have protein?
Aim to spread protein across all your meals, with a good serving at breakfast and lunch as well as dinner. Having some protein after a strength session is also a sensible habit.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.