Protein after 50: how to keep your muscle
Men lose muscle as they age, a condition called sarcopenia. Eating enough protein and lifting weights are the two levers you control.
How much protein
The U.S. RDA is 0.8 grams per kilogram of body weight per day, and Harvard Health notes that many experts suggest older adults may need more. Ask your doctor for your number, especially if you have kidney disease.
GAS-friendly protein
- Eggs, chicken, beef, pork, fish
- Plain Greek yogurt and cottage cheese
- Unflavored or unsweetened protein powder (check for added sugar)
Spread it out
Build each meal around a protein source rather than loading it all at dinner.
Next: Strength training after 50 · The GAS diet · Sleep after 50
FAQ
Do I need a protein shake?
No. Food works. A shake is just convenient; pick one with no added sugar.
Is too much protein bad for my kidneys?
If you have kidney disease, yes, it can be. Ask your doctor before raising your intake.
Sources:
Harvard Health: How much protein do you need every day?
Harvard Health: Preserve your muscle mass