A Complete Guide for Strength, Health, and Aging Well
Learn how much protein adults over 50 really need to stay strong, maintain muscle, and age well. Written for the Lakeview, Mississauga, and Toronto community by coach Guy Dufour, founder of Corefit Training.
Protein is a topic that comes up constantly during nutrition conversations in my studio. I often hear something like:
“I know I need to eat more protein… should I buy protein powder?”
Once I dig deeper, three things usually become clear:
1. Most people don’t know how much protein they’re currently eating.
2. They’re unsure how much they actually need for their age and goals.
3. They’re not sure whether they actually need protein powder — and if they do, which one is right.
This guide will help you answer all of those questions so you can fuel your body properly — especially if you’re in your 50s, 60s, or 70s and want to stay strong, mobile, and independent.
Why Protein Matters More After 50
[Image Suggestion: Active older couple strength training or walking outdoors in Mississauga / Lakeview]
Once you pass 50, protein isn’t just “important” — it’s essential for staying strong and aging well.
1. Muscle Loss Speeds Up
Starting around age 50, adults naturally lose 1–2% of their muscle mass every year, unless they actively counter it. This process, called sarcopenia, affects:
• Strength
• Balance
• Metabolism
• Daily function
• Fall risk
Protein + strength training is the most powerful way to fight sarcopenia.
2. Your Body Becomes Less Efficient at Using Protein
As we age, our muscles need more protein to trigger muscle repair and rebuilding. This is why older adults need more protein per meal than younger adults.
3. Protein Supports Recovery, Immunity, and Joint Health
Protein helps:
• Maintain strong bones
• Support your immune system
• Keep your energy stable
• Improve recovery after strength training
• Control appetite and prevent overeating
For older adults, this becomes even more important.
How Much Protein Do You Actually Need After 50?
Quick Answer:
Most older adults should aim for 1.0–1.6 grams of protein per kilogram of body weight per day.
Here’s a simple chart:
Body Weight Minimum (1.0 g/kg) Optimal (1.2–1.6 g/kg)
130 lb (59 kg) 60 g/day 70–95 g/day
150 lb (68 kg) 68 g/day 80–110 g/day
170 lb (77 kg) 77 g/day 90–125 g/day
190 lb (86 kg) 86 g/day 100–140 g/day
Most people I meet are eating only 40–60g/day.
(Yes — even those who think they “eat plenty.”)
How to Know How Much Protein You’re Eating
1. Track One Day of Eating
You don’t need to track forever — just one day is eye-opening.
Apps like:
• MyFitnessPal
• Cronometer
• MacrosFirst
These will give you a clear picture of your baseline.
2. Learn Protein Amounts in Common Foods
Food Protein
1 chicken breast ~30 g
2 eggs 12 g
1 cup cottage cheese 25 g
Greek yogurt (¾ cup) 15–17 g
1 can tuna 20–25 g
3 oz beef, pork, fish 20–25 g
Protein shake 20–30 g
½ cup lentils 9 g
Once you know these numbers, planning meals becomes much easier.
Do You Need Protein Powder?
Short answer: Only if it helps.
Protein powder is convenient, but it’s not essential. You only need it if:
• You struggle to hit your protein goals
• You don’t like cooking
• Breakfast is low in protein
• You want something quick post-workout
• You’re vegetarian or vegan
If whole foods cover your needs, you don’t need a shake.
Best Types of Protein Powder for Adults 50+
1. Whey Protein (Recommended for Most)
• High quality
• Easy to digest (especially isolate)
• Excellent for maintaining muscle mass
2. Casein Protein
Good for bedtime or longer periods without food — digests slowly.
3. Plant-Based Protein
Great for vegetarians and those sensitive to dairy.
4. Collagen Protein
Helps joints and skin, but should NOT be your main protein source.
How Much Protein Per Meal?
To stimulate muscle building, older adults should aim for:
25–35 grams of protein per meal
Example meals:
• Greek yogurt + nuts + berries = 25–30 g
• 2 eggs + cottage cheese = 30 g
• Chicken stir fry = 30–35 g
• Protein shake + banana = 20–30 g
Spread it throughout the day instead of loading protein at dinner.
Easy Ways to Eat More Protein After 50
1. Add Protein to Breakfast
Breakfast is usually too low in protein. Swap toast/cereal for:
• Eggs
• Greek yogurt
• Cottage cheese
• Protein oatmeal
• A protein shake
2. Choose Higher-Protein Snacks
Try:
• Hard-boiled eggs
• Tuna packets
• Greek yogurt
• Cottage cheese cups
3. Build Meals Around Protein
Think:
Protein → Veggies → Carbs/Fats
4. Keep Protein Ready to Go
Meal prep works — even simple prep.
Want Help Improving Your Protein Intake & Strength?
If you’re in Lakeview, Mississauga, or Toronto and you’re looking for personal training for older adults near me, you’re in exactly the right place.
At Corefit, we specialize in fitness for people 50+, including:
• building strength
• improving balance
• preventing falls
• boosting energy
• personalized nutrition guidance
👉 Learn more here:
Final Thoughts
Protein becomes more important as we get older. With the right daily intake — and a little strategy — you can:
• feel stronger
• support your joints
• maintain muscle
• improve balance
• stay mobile and independent
Pair solid protein habits with strength training, and you have one of the most powerful combinations for aging well.