{"title":"Best Protein Powder for Seniors","description":"\u003ch2\u003eWhat is the best protein powder for seniors?\u003c\/h2\u003e\n\u003cp\u003eThe best protein powder for seniors gives you a full dose of protein in one easy serving, without added sugar, and mixes into foods and drinks you already enjoy. As we age, our muscles respond less to protein, so older adults need more of it at each meal to get the same benefit.\u003csup\u003e\u003ca href=\"#source-3\"\u003e3\u003c\/a\u003e\u003c\/sup\u003e At the same time, appetite often shrinks. A protein powder helps close that gap.\u003c\/p\u003e\n\u003cp\u003eWhat to look for:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e20g to 30g of protein per serving.\u003c\/strong\u003e An international expert group suggests about 25g to 30g of protein per meal for older adults.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLittle or no sugar.\u003c\/strong\u003e Especially important for people managing blood sugar or weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEasy to mix.\u003c\/strong\u003e A powder that dissolves in water, milk or oatmeal is easier to use every day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEasy on the stomach.\u003c\/strong\u003e No lactose or sugar alcohols if those bother you.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA short, readable label.\u003c\/strong\u003e Fewer ingredients make it easier to check with your doctor or pharmacist.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eHere's Optimal Plant Protein, straight from the label:\u003csup\u003e\u003ca href=\"#source-7\"\u003e7\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cdiv style=\"overflow-x:auto\"\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003ePer serving (36g)\u003c\/th\u003e\n\u003cth\u003eOptimal Plant Protein\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eProtein\u003c\/td\u003e\n\u003ctd\u003e26g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCalories\u003c\/td\u003e\n\u003ctd\u003e150\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSugar\u003c\/td\u003e\n\u003ctd\u003e0g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCarbs\u003c\/td\u003e\n\u003ctd\u003e5g, with 1g of fiber\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eIron\u003c\/td\u003e\n\u003ctd\u003e8.4mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eIngredients\u003c\/td\u003e\n\u003ctd\u003e4: organic pea protein, organic brown rice protein, organic vanilla, organic monk fruit\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eFree of\u003c\/td\u003e\n\u003ctd\u003eDairy, soy, gluten, gums and sugar alcohols\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/div\u003e\n\n\u003ch2\u003eShould 70-year-olds take protein powder?\u003c\/h2\u003e\n\u003cp\u003eMany can benefit. After about age 50, people gradually lose muscle and strength, and when the loss becomes significant it's called sarcopenia.\u003csup\u003e\u003ca href=\"#source-2\"\u003e2\u003c\/a\u003e\u003c\/sup\u003e Low muscle strength is linked to falls, frailty and losing independence. Eating enough protein and staying active are the two main ways to slow it down.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\u003csup\u003e\u003ca href=\"#source-2\"\u003e2\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eThe trouble is that many older adults don't eat enough protein, especially at breakfast. A protein powder is a simple way to fix that. It isn't required if you already eat plenty of protein-rich food, and it isn't a substitute for meals.\u003c\/p\u003e\n\n\u003ch2\u003eHow much protein do seniors need?\u003c\/h2\u003e\n\u003cp\u003eThe official minimum for all adults is 0.8g of protein per kilogram of body weight a day.\u003csup\u003e\u003ca href=\"#source-5\"\u003e5\u003c\/a\u003e\u003c\/sup\u003e Many experts think that's too low for older adults. The PROT-AGE Study Group, an international panel, recommends:\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eAt least 1.0g to 1.2g per kilogram a day\u003c\/strong\u003e for healthy adults over 65.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e1.2g to 1.5g per kilogram a day\u003c\/strong\u003e for older adults with acute or chronic illness.\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eMore for those who exercise.\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cdiv style=\"overflow-x:auto\"\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eBody weight\u003c\/th\u003e\n\u003cth\u003e1.0g to 1.2g per kg a day\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e130 lb (59kg)\u003c\/td\u003e\n\u003ctd\u003eAbout 59g to 71g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e160 lb (73kg)\u003c\/td\u003e\n\u003ctd\u003eAbout 73g to 87g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e190 lb (86kg)\u003c\/td\u003e\n\u003ctd\u003eAbout 86g to 104g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/div\u003e\n\u003cp\u003ePeople with serious kidney disease are the exception. If you have chronic kidney disease, your protein target may be lower, so ask your doctor first.\u003csup\u003e\u003ca href=\"#source-6\"\u003e6\u003c\/a\u003e\u003c\/sup\u003e\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\n\u003ch2\u003eWhy do older adults need more protein per meal?\u003c\/h2\u003e\n\u003cp\u003eAging muscles become less sensitive to protein, a change researchers call anabolic resistance. In one study, older men needed about 0.4g of protein per kilogram in a meal to get the maximum muscle-building response, compared with about 0.24g per kilogram for younger men.\u003csup\u003e\u003ca href=\"#source-3\"\u003e3\u003c\/a\u003e\u003c\/sup\u003e That's why spreading protein evenly across the day, with a good amount at each meal, matters more as you age.\u003c\/p\u003e\n\u003cp\u003eA typical pattern is a light breakfast, a modest lunch and a big dinner. Adding a 26g serving of Optimal to breakfast is one of the easiest ways to even that out.\u003csup\u003e\u003ca href=\"#source-7\"\u003e7\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\n\u003ch2\u003eWhat is the best protein for seniors over 70?\u003c\/h2\u003e\n\u003cp\u003eThe best protein is the one you'll eat regularly. Good sources for older adults include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eEggs.\u003c\/strong\u003e Soft, quick and easy to chew.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGreek yogurt and cottage cheese.\u003c\/strong\u003e High in protein, soft and versatile.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFish.\u003c\/strong\u003e Tender, and many types add omega-3 fats.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBeans, lentils and tofu.\u003c\/strong\u003e Inexpensive plant proteins with fiber.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProtein powder.\u003c\/strong\u003e Useful when appetite, chewing or cooking is a challenge.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003ePlant protein powders like pea and brown rice are a good fit for people who don't tolerate dairy, which becomes more common as people age.\u003c\/p\u003e\n\n\u003ch2\u003eIs plant protein good for older adults?\u003c\/h2\u003e\n\u003cp\u003eYes, with one thing to keep in mind. Plant proteins tend to contain a little less leucine, an amino acid that helps switch on muscle building, than dairy proteins like whey. Blending plant proteins, such as pea with brown rice, and getting a full serving at each meal helps make up the difference. The bigger factor for most older adults is simply eating enough total protein, spread through the day.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003ePlant proteins also come without lactose, which is a plus for the many adults who find dairy harder to digest with age.\u003c\/p\u003e\n\n\u003ch2\u003eWhat is the best protein supplement for senior citizens?\u003c\/h2\u003e\n\u003cp\u003eLook for a plain protein powder with a short ingredient list rather than a long blend. A simple powder is easier to fit around medications and health conditions, and you control what you mix it with.\u003c\/p\u003e\n\u003cp\u003eProtein powders are dietary supplements, and the FDA doesn't approve them before they're sold.\u003csup\u003e\u003ca href=\"#source-8\"\u003e8\u003c\/a\u003e\u003c\/sup\u003e That's why it's worth choosing a brand that publishes its testing. We share our heavy metal results from Light Labs, an independent lab, in our guide to \u003ca href=\"\/blogs\/nutrition\/lead-in-protein-powder\"\u003elead in protein powder\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eWhich is better for seniors, Boost or Ensure?\u003c\/h2\u003e\n\u003cp\u003eBoost and Ensure are ready-to-drink nutrition shakes. They're designed to deliver calories, protein, vitamins and minerals in one bottle, which is helpful when someone is underweight or not eating enough overall. Both brands make several versions with different amounts of protein, sugar and calories, so the best choice depends on the specific product and the person's needs. A doctor or dietitian can help pick one.\u003c\/p\u003e\n\u003cp\u003eA protein powder is different. It's mostly protein, without the added carbs, sugar and vitamin blend. That makes it a better fit for people who eat reasonably well but fall short on protein, or who want to avoid added sugar. Some families use both: a nutrition shake when appetite is very poor, and a protein powder in everyday foods.\u003c\/p\u003e\n\n\u003ch2\u003eDoes protein powder help seniors build muscle?\u003c\/h2\u003e\n\u003cp\u003eProtein works best alongside exercise. The PROT-AGE group recommends daily activity, including resistance exercise when possible.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e A large review found that protein supplements added to resistance training increased gains in muscle and strength in adults, though the effect was smaller in older people, which is one more reason to get enough protein at each meal.\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eStrength training for older adults can be simple: sit-to-stands from a chair, wall push-ups, light dumbbells or resistance bands. Talk to your doctor before starting a new exercise routine.\u003c\/p\u003e\n\n\u003ch2\u003eHow can seniors with a small appetite get more protein?\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eEat protein first.\u003c\/strong\u003e Start the meal with the eggs, fish or beans, before filling up on sides.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eUse half servings.\u003c\/strong\u003e Half a serving of protein powder twice a day can be easier than one full shake.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFortify foods you already eat.\u003c\/strong\u003e Stir powder into oatmeal, yogurt, mashed sweet potato or soup after cooking.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDrink some of your protein.\u003c\/strong\u003e Liquids are often easier than a full plate when appetite is low.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKeep easy options on hand.\u003c\/strong\u003e Cheese, yogurt, nut butter and hard-boiled eggs make quick snacks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eUnplanned weight loss, a drop in strength or slow recovery from illness are worth mentioning to your doctor. They can be signs that you're not getting enough to eat overall.\u003c\/p\u003e\n\n\u003ch2\u003eIs protein powder safe for older adults?\u003c\/h2\u003e\n\u003cp\u003eFor most healthy older adults, a normal serving of a simple protein powder is safe. A few things to keep in mind:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eKidney disease.\u003c\/strong\u003e Ask your doctor before increasing protein.\u003csup\u003e\u003ca href=\"#source-6\"\u003e6\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMedications.\u003c\/strong\u003e Most plain protein powders don't interact with medications, but blends with herbs or extras can. A four-ingredient powder is easy to check.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIron.\u003c\/strong\u003e Optimal has 8.4mg of iron per serving, from the pea and rice protein. Adults over 50 need 8mg a day, so if you take an iron supplement too, ask your doctor about your total.\u003csup\u003e\u003ca href=\"#source-9\"\u003e9\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFluids.\u003c\/strong\u003e Drink enough water through the day, especially if you increase protein.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eCan protein powder help older adults lose weight safely?\u003c\/h2\u003e\n\u003cp\u003eWhen older adults lose weight, some of what they lose is muscle, and muscle is harder to rebuild later in life. Getting enough protein and doing resistance exercise helps protect it.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e A protein shake can make a smaller meal more filling and keep protein up while calories come down. For more, see the \u003ca href=\"\/collections\/best-protein-powder-for-weight-loss\"\u003ebest protein powder for weight loss\u003c\/a\u003e. If you're losing weight without trying, talk to your doctor first.\u003c\/p\u003e\n\n\u003ch2\u003eHow can seniors add protein powder to food?\u003c\/h2\u003e\n\u003cp\u003eA shake isn't the only way. Optimal is vanilla and mixes easily, so you can:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eStir it into oatmeal or cream of wheat after cooking.\u003c\/li\u003e\n\u003cli\u003eMix it into yogurt, applesauce or pudding.\u003c\/li\u003e\n\u003cli\u003eBlend it into a fruit smoothie. See the \u003ca href=\"\/collections\/best-protein-powder-for-smoothies\"\u003ebest protein powder for smoothies\u003c\/a\u003e.\u003c\/li\u003e\n\u003cli\u003eAdd it to coffee or a latte. See the \u003ca href=\"\/collections\/best-protein-powder-for-coffee\"\u003ebest protein powder for coffee\u003c\/a\u003e.\u003c\/li\u003e\n\u003cli\u003eUse it in pancakes or muffins. See the \u003ca href=\"\/collections\/best-protein-powder-for-baking\"\u003ebest protein powder for baking\u003c\/a\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor a simple shake, mix one serving (36g) in 10oz to 12oz of water or milk.\u003csup\u003e\u003ca href=\"#source-7\"\u003e7\u003c\/a\u003e\u003c\/sup\u003e Half servings work well too, if a full shake feels like too much.\u003c\/p\u003e\n\n\u003ch2\u003eWhen should seniors take protein powder?\u003c\/h2\u003e\n\u003cp\u003eBreakfast is often the best time, because it's usually the lowest-protein meal of the day. After exercise or a walk is another good choice. If you're aiming for 25g to 30g at each meal, a serving of Optimal at breakfast and protein-rich lunches and dinners gets you there.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eFor more detail by body weight, see \u003ca href=\"\/blogs\/nutrition\/how-much-protein-powder-per-day\"\u003ehow much protein powder per day\u003c\/a\u003e. If dairy or certain sweeteners bother you, see the \u003ca href=\"\/collections\/best-protein-powder-for-sensitive-stomach\"\u003ebest protein powder for sensitive stomach\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eWhy we make Optimal this way\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e26g of protein per serving (36g).\u003c\/strong\u003e Right in the 25g to 30g per meal range.\u003csup\u003e\u003ca href=\"#source-7\"\u003e7\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e0g of sugar.\u003c\/strong\u003e Sweetened only with organic monk fruit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour ingredients.\u003c\/strong\u003e Organic pea protein, organic brown rice protein, organic vanilla and organic monk fruit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEasy on most stomachs.\u003c\/strong\u003e No dairy, gums, soy or sugar alcohols.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTested and certified.\u003c\/strong\u003e We publish our heavy metal results from Light Labs. USDA Organic, Non-GMO Project Verified and certified gluten-free.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThis page is general information, not medical advice. If you have a health condition or take medications, check with your doctor before adding a supplement.\u003c\/p\u003e\n\n\u003ch2\u003eSources\u003c\/h2\u003e\n\u003col\u003e\n\u003cli id=\"source-1\"\u003eBauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 2013.\u003c\/li\u003e\n\u003cli id=\"source-2\"\u003eCruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 2019.\u003c\/li\u003e\n\u003cli id=\"source-3\"\u003eMoore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journals of Gerontology Series A, 2015.\u003c\/li\u003e\n\u003cli id=\"source-4\"\u003eMorton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018.\u003c\/li\u003e\n\u003cli id=\"source-5\"\u003eInstitute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.\u003c\/li\u003e\n\u003cli id=\"source-6\"\u003eKidney Disease: Improving Global Outcomes (KDIGO) CKD Work Group. KDIGO 2024 clinical practice guideline for the evaluation and management of chronic kidney disease. Kidney International, 2024.\u003c\/li\u003e\n\u003cli id=\"source-7\"\u003efitppl. Optimal Plant Protein Nutrition Facts and directions.\u003c\/li\u003e\n\u003cli id=\"source-8\"\u003eU.S. Food and Drug Administration. Questions and answers on dietary supplements.\u003c\/li\u003e\n\u003cli id=\"source-9\"\u003eNational Institutes of Health, Office of Dietary Supplements. Iron: fact sheet for health professionals.\u003c\/li\u003e\n\u003c\/ol\u003e","products":[{"product_id":"optimal-organic-plant-protein-powder","title":"Optimal Plant Protein","description":"\u003cp\u003eOptimal Plant Protein is organic plant protein powder made with just four ingredients: organic pea protein, organic brown rice protein, organic vanilla and organic monk fruit. Each 36g serving has 26g of protein, 150 calories and 0g of sugar.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e26g of protein per serving from organic pea and brown rice protein\u003c\/li\u003e\n\u003cli\u003eSweetened only with organic monk fruit, with no stevia, erythritol or added sugar\u003c\/li\u003e\n\u003cli\u003eNo gums, natural flavors, dairy or soy\u003c\/li\u003e\n\u003cli\u003eUSDA Organic, Non-GMO Project Verified and certified gluten-free\u003c\/li\u003e\n\u003cli\u003eHeavy metal results from the independent lab Light Labs published on the product page\u003c\/li\u003e\n\u003cli\u003eVanilla flavor, 30 servings per bag\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"fitppl","offers":[{"title":"Vanilla \/ 30 Serving Bag","offer_id":49098912825625,"sku":"OPP-V-30BAG","price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0852\/1757\/5193\/files\/updated-optimal-bag.jpg?v=1788114381"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0852\/1757\/5193\/collections\/Updated-optimal-2_33cfe3df-b9d5-49de-8171-519347535f62.jpg?v=1794600196","url":"https:\/\/fitppl.com\/collections\/best-protein-powder-for-seniors.oembed","provider":"fitppl","version":"1.0","type":"link"}