Why protein matters after 50

Protein Needs Rise With Age

Current research — including position stands from the International Society of Sports Nutrition — supports protein intakes well above the old RDA of 0.8 g/kg for active older men. Intakes of roughly 1.6–2.2 g/kg per day help maintain muscle, support recovery, and manage body composition.

This higher requirement reflects anabolic resistance: ageing muscle responds less efficiently to protein, so slightly larger, evenly spaced doses across the day produce the muscle-building response that smaller doses gave in younger years. Spreading intake across 3–4 meals of 30–40 g works well.

These targets apply equally to women over 50. After menopause, falling estrogen speeds the loss of muscle and bone, so women benefit just as much from protein toward the higher end of this range — paired with resistance training — to preserve strength, support metabolism, and guard against frailty.