Post Updated December 5, 2024
Are you completely confused about how much protein you need in your diet as a mature woman? I not only wonder how much protein I need but also how many carbohydrates I need as a post-menopausal woman. If I am not getting enough protein, what is the best protein powder for women over 50?
There is no question that our bodies change as we mature and go through menopause. While we look to diet and exercise to stay slim and fit, little is written about the best diet for women over 50, how much protein she needs, and whether protein powders are a healthy source of protein for older women. We often turn to protein powders, and protein drinks as a meal replacement or to supplement our diets.
Protein powders and supplements aren’t only for gym-goers or bodybuilders, they are great for everyone, even if you’re not lifting weights in the gym 5x a week. As we age, we lose muscle mass and bone density, making protein powders a great option to help our bodies stay strong.
Protein helps to increase muscle mass and bone density also can help with weight loss and energy levels. Protein helps keep us full for longer (meaning we snack less and eat smaller portions) and helps us sustain a consistent level of energy throughout the day as your body breaks proteins down slower than sugars and carbs.
How can we add protein powders to our diet?
There are a lot of ways to consume protein powders, whether it be mixed with water or milk, blended into a smoothie, or mixed into oatmeal. Protein powder is super versatile and easy to incorporate into your diet. Protein powder can be used in cooking and be blended with peanut butter to make protein bombs—a favorite among keto diet practitioners.
How much protein do women over 50 need?
According to SCHealth.org, a woman with a mostly sedentary lifestyle should be consuming about 0.36 grams of protein per pound, so a 140-pound woman should be eating about 50.4 grams of protein per day.Be sure to check with your primary care physiciaon or a registered dietitian, and don’t forget to check the ingredients list when choosing foods. An active lifestyle is also among the building blocks to achieving your health and fitness goals.
If you’re active regularly, you’re likely going to need even more, closer to 70-80grams. However, please note that this blog post is in no way intended to replace medical advice, so please make sure you speak with a medical professional regarding what exercises, nutrition, and/or supplements are right for you–especially if you have health issues.
I recently came upon a book called Forever Strong by Dr. Gabrielle Lyon, whom I also follow on YouTube. I have learned a lot about the importance of protein in our diets as we mature. In her book, Dr. Lyon goes over the importance of muscle building as we mature.
Her book touches on the importance of eating a balanced diet, eating meats from grass-fed cows, along with other meats, poultry and fish. She focuses on a combination of diet, strength training, aerobic exercise, and good sleep to aid in muscle recovery. Her diet plan includes starting the day with a protein smoothie along with whey protein concentrate or a plant-based protein powder, such as organic pea protein.
Which is the best protein powder for women 50+?
If you’ve tried protein powders in the past, you’ll know they’re not all created equal. Some powders can be delicious and great for you, but others can be bitter or have an odd texture. Besides the research I’ve done, I have tried so many different protein powders over the years. I was a manager at a smoothie place in college, so I’ve had a lot of protein shakes and smoothies!
Read on to find out my top picks for the best protein powders out there.
Best Grocery-Store Protein Powder
Orgain Organic Protein Powder – $28
Orgain is touted as one of the best “clean” protein powders by nutritionists, it’s 100% certified organic and plant-based, has 27 grams of protein, and has 5g of prebiotic fiber per serving. It comes in chocolate and vanilla flavors. It’s top 7 allergen-free too, so if you have food allergies, this is a safe protein to buy.
Best Mid-Range Protein Powder
Gladiator® Protein – $41
This is my all-time favorite protein ever. The Pros: It’s light and creamy, it gives your smoothies a gorgeous fluffy texture, doesn’t make you feel bloated or heavy, it has all 9 amino acids, has 40g of protein, MCTs, electrolytes, plus it’s low on calories too. The Cons: You can ONLY buy this protein powder from inside a Smoothie King store. In addition, this protein contains eggs and dairy if you have a sensitivity to either. However, this protein powder is so good, I’m willing to go out of my way to buy it. Plus, if you want to try this protein out before you commit, you can order one of the Gladiator®smoothies and see if you like it before you spend your hard-earned cash on a big jug.
*Keep in mind we are NOT sponsored by Smoothie King, so you can trust that my recommendation is genuine! *
Best High-End Protein Powder
Optimum Nutrition Gold Standard® 100% Whey Protein $60
This protein powder is the heavyweight champion of all protein powders. It has 24g of protein, 4g of glutamine and glutamic acid, and 5g of branched-chain amino acids (BCAAs) Leucine, Isoleucine, and Valine. I’ve tried every flavor, chocolate, vanilla, and strawberry, all three are creamy and delicious.
However, word to the wise, this powder is dense. It would sometimes make me feel a bit like I had a brick in my stomach afterward, and some women would complain it made their stomach hurt a bit (“liquid” protein can be harder for women to digest than men). This protein powder is designed to provide a huge amount of protein and nutrients in just one serving, which may be too much for some people’s bodies.
Best Vegan Protein Powder
Sunwarrior Organic Plant Protein Powder – Vanilla – $24
This vegan protein can be found at grocery stores like Target and Walmart and is at a great price too. It is organic, vegan, and gluten-free, meaning it’s easy on your body and won’t leave you feeling full or bloated like some heavier protein powders derived from dairy or animal products. It has 27 grams of protein, 6g of BCAAs, and has MCTs, which is great for brain function. It’s also low carb and has fewer allergens, making it easier for those of us with food allergies. In my opinion, I find that this vegan protein can leave a bit of a “dusty” taste in your mouth. It doesn’t get as creamy as the whey proteins do, however that’s just simply due to its basic components.
Protein Powders as Beauty Supplements:
The addition of collagen peptides, folic acid, vitamin C, vitamin D, and hyaluronic acids is great for hair, skin, and fingernails, as well as encouraging muscle growth. Such products help meet nutritional needs as well as help women maintain lead body mass. While the data is still out, many women report good results from the use of these products.
The Importance of Protein in the Diets of Older Women :
There is no question that protein continues to play an important role in providing essential amino acids for post-menopausal women. Protein powders for women over 50 are a great addition to the diet
When choosing a protein powder, be sure to avoid products with artificial sweeteners such as aspartame or added sugar in general to avoid a spike in blood sugar. Avoid gluten-containing products, and be sure to check the protein source. Whey protein powder is very common, but pea protein and hemp protein are great choices for older women on a vegan diet, vegetarians, and people with lactose intolerance or whey intolerance.
Some powders also contain fatty acids and grams of fiber. It’s always important to be clear on the ingredients in protein powders—especially older adults who may have developed various food intolerances. Remember, even though protein powders seem healthy, not all contain natural ingredients. Be sure to read the labels.
Protein powders are a great and convenient way to up your protein intake without having to eat tons of eggs, chicken, or plant-based proteins. They are a great way to improve your overall health. filling snack and are perfect for post-workout recovery. Don’t forget to make sure you enjoy protein-rich foods. Real foods naturally fill our nutritional needs. Protein powders or a protein supplements are meant to provide extra protein, whereas perhaps the diet isn’t providing enough protein. Have you tried any of the protein powders we mentioned? Did we miss any of your favorites? Let us know!
Pumpkin Spice Smoothie…
- 1 scoop Gladiator Protein Powder to 8 oz your favorite milk or water
- 1/4 cup Pumpkin puree
- 1/2 frozen banana
- 1 T Vanilla
- 1 T Pumpkin pie spice. Blend to mix ingredients, then add ice and blend until smooth.
My Shop Favorite Tools for Smoothie Making
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