Health
Protein and muscle after 50
Muscle gets harder to keep with age. What expert groups recommend for protein in later life, why resistance exercise matters as much, and easy ways to eat enough.
What changes with age
Ageing brings a gradual loss of muscle mass and strength, and older muscle responds less strongly to the protein in a meal. Nothing switches at 50. The decline is slow, which is why the habits that protect muscle are worth building well before they are urgently needed.
The usual adult minimum, covered in the high-protein guide, was set to prevent deficiency. Two European expert groups, PROT-AGE and ESPEN, concluded that older people need more than younger adults, and both recommend at least 1.0–1.2 g of protein per kg of body weight a day for healthy people over 65.
How much, and for whom
For a 70 kg person, 1.0–1.2 g per kg is 70–84 g a day. The same groups advise 1.2 g per kg or more for older people who exercise, and 1.2–1.5 g for those who have an illness or are at risk of malnutrition, which is a decision to make with a professional.
These recommendations are written for over-65s. For people in their fifties and early sixties there is no separate official figure, so treat 1.0–1.2 g per kg as a reasonable aim, not a proven requirement. A meta-analysis found that extra protein increased lean mass in over-65s at 1.2–1.6 g per kg, in studies that included resistance exercise.
Exercise does half the work
Protein works best alongside training. Both expert groups recommend resistance and aerobic exercise for older people, for as long as possible. The NHS advises adults aged 65 and over to do activities that improve strength, balance and flexibility on at least two days a week, such as lifting weights, using resistance bands or heavy gardening.
Getting there in practice
Spread protein across the day instead of saving it for the evening meal. Breakfast is usually the weak point: eggs, Greek yoghurt, milk on porridge or beans on toast all help. Three meals with 25–30 g each comes to 75–90 g, which covers the target for most people.
Whether timing or the type of protein matters much is less clear. PROT-AGE judged the evidence insufficient for specific recommendations on either, so the total across the day is the thing to get right. Ordinary foods are enough; a shake is only a convenience.
Worth knowing
- This is general information, not individual medical or dietetic advice. Unplanned weight loss or a poor appetite in later life should be checked by a GP.
- If you have kidney disease, speak to your doctor before raising protein: the expert groups note that people with severe kidney disease who are not on dialysis may need to limit it.
- If you take medication for diabetes or blood pressure, speak to your clinician before making large changes to how you eat.
Common questions
Is it too late to build muscle in my sixties or seventies?
No. Expert groups recommend resistance exercise for older people for as long as possible, and a meta-analysis found extra protein added to lean-mass gains in over-65s who were resistance training.
Do I need protein shakes?
No. Dairy, eggs, fish, meat, beans, lentils and tofu can cover it. A shake or a glass of milk is a convenient option when your appetite is small.
Sources
- PROT-AGE Study Group position paper: optimal dietary protein intake in older people, J Am Med Dir Assoc (2013)
- ESPEN Expert Group: protein intake and exercise for optimal muscle function with aging, Clin Nutr (2014)
- Protein intake to support muscle mass and function in healthy adults: systematic review and meta-analysis, J Cachexia Sarcopenia Muscle (2022)
- NHS: Physical activity guidelines for older adults
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
