As women enter their 50s and beyond, maintaining muscle mass becomes increasingly important for overall health and well-being. Age-related muscle loss, known as sarcopenia, affects nearly 50% of adults over 80. Adequate protein intake, combined with regular exercise, can help slow down and even reverse this process. Protein powders can be a convenient and effective way to supplement protein intake and support muscle maintenance, strength, and recovery in older adults. This article explores the best protein powders for weight loss for women over 50, considering factors such as protein type, ingredients, and specific health needs.
Why Protein Matters for Women Over 50
As we hit middle age, we start to have more difficulty turning the protein we eat into muscle. By exercising regularly and boosting your protein intake throughout the day, you can slow, and even reverse, this process, says Kyle Timmerman, associate professor of kinesiology, nutrition and health at Miami University. “Adequate protein intake helps maintain muscle mass and reduces the risk of falls, fractures, frailty and loss of independence in older adults,” he says. Most older adults consume 50 to 70 grams per day, says Donald Layman, professor emeritus at the University of Illinois at Urbana-Champaign. That’s not enough. “Target getting at least 90 grams per day, to protect muscle and bone health,” he says.
Protein is a central part of any healthy diet, and the need for adequate protein doesn’t wane with age either. The recommended dietary allowance for protein is 0.8 grams (g) of protein per kilogram (kg) of body weight for adults, but a large body of research suggests that you may need more protein as you age in order to prevent age-related muscle loss and preserve physical function. Research from the 2005-2014 National Health and Nutrition Examination Survey shows that up to 46 percent of older adults (ages 70 and older) do not meet the minimum daily protein recommendation of 1 to 1.2 g/kg of protein. This may be the result of smaller meal portion sizes, skipping meals, reduced appetite and taste changes, or medical conditions affecting a person’s ability to eat enough.
Understanding Protein Powders
Protein powders are dietary supplements that provide a concentrated source of protein. They can be easily added to oatmeal or smoothies, or simply mixed into a glass of water. They come with convenient scoopers to help you see exactly how much protein you are adding. However, there are some concerns to be aware of when consuming protein supplements. Protein powders are classified as dietary supplements and are not regulated as strictly as food or medicine. In addition, the sugar content of protein powders can be vary depending on the brand; some brands may have as much as 23 grams per scoop.
There are three main types of protein powders: whey, casein, and plant-based protein powders. Both whey and casein are animal-based protein powders, made from dairy. For individuals who are avoiding dairy, plant-based protein powder options like soy isolate protein can also be beneficial. These generally have a lower amino acid profile and reduced bioavailability compared to animal-based proteins. Bioavailability is the measure of how much and how quickly a substance, such as a nutrient or drug, is absorbed and becomes available for use in the body.
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While the best source of protein in your diet is whole foods, some older adults who cannot get adequate protein through food alone may benefit from supplementation.
Benefits of Protein Shakes for Weight Loss
Protein shakes are a convenient way to add more protein to your diet. They’ve even been shown to aid weight loss. Protein has been shown to help decrease hunger and appetite. One key reason is that protein generally helps you feel full for longer. This is partly due to the release of fullness hormones GLP-1 and PYY. Studies also show that higher protein intake may result in less hunger throughout the day.
In one small 2015 study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast. One 2016 meta-analysis of five studies also connected high protein intake and increased fullness. However, review authors caution that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness. Furthermore, another review published in 2020 reports that ingesting more than 35 grams (g) of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness.
Only a few studies have looked at protein shakes and appetite specifically. One 2019 study with nine young women with obesity found that a whey protein drink actively reduced appetite. In a 2021 study, participants given a high protein shake before their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories. Thus, while results are promising, numerous factors may affect the influence of protein shakes on appetite and hunger.
A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy. This is especially true if you follow a calorie-restricted diet to lose weight. That’s because extreme calorie restriction may result in muscle loss and fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you stop the restrictive diet.
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Conversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown. A 13-week study in older adults with obesity found that those who consumed an extra 20 g of protein weekly (in the form of a shake) gained 2.8 pounds (lb), or 1.3 kilograms (kg), more muscle mass than those who ate less protein. Plus, in a 6-week study, participants followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, participants following the higher protein plan gained 2.4 lb (1.1 kg) more muscle and lost 2.9 lb (1.3 kg) more fat.
Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost. Although few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat. A 14-week study gave women with overweight or obesity a resistance exercise program alongside a high carb or high protein, calorie-restricted diet. Those in the high protein group lost 1.7 times more body fat than those in the high carb group.
In a 12-week study, women with a moderate weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 lb (1.4 kg) of body fat and around 1 inch (2.2 centimeters) in waist circumference. The participants in the high protein group also retained significantly more muscle mass than those on the standard protein diet. A 2020 review further suggests you can minimize weight regain by following a high protein diet in the first 3-12 months after losing weight. However, long-term studies must confirm whether this effect lasts beyond the first year. Still, a small 2017 study found that when participants with excess weight drank low sugar protein shakes as part of a diet program, their weight loss improved.
Because so many lifestyle and ingredient variables are involved in weight loss studies, it’s hard to draw a direct connection between protein shakes and weight loss. Protein’s effect on metabolism, appetite, and muscle mass may also help prevent regaining weight once you’ve lost it. This effect should apply whether you get protein from shakes or whole foods. One 2015 review suggests that higher protein intakes of 25-30 g per meal improve both weight loss and weight management. However, researchers caution that full adherence to a high protein diet, plus other lifestyle factors, is usually necessary. Similarly, studies suggest that high protein diets result in less short-term weight regain after you lose significant amounts of weight. All the same, more studies are needed.
Types of Protein Powder
- Whey Protein: Derived from milk, whey protein is a popular choice due to its association with increased muscle mass and reduced body fat in older adults. It is quickly absorbed and rich in leucine, an amino acid that plays a key role in muscle building and repair. There are two main types of whey: concentrate and isolate. Whey isolate has been stripped of the milk’s lactose and fat, so it’s up to 95 percent pure protein. It’s best for those looking for more protein without more calories. “Whey concentrate, on the other hand, is typically more calorie-dense and also contains carbohydrates and fat,” so it’s the best choice for people who are looking to keep their weight up - a common problem for people in their later decades.
- Casein Protein: Also derived from milk, casein protein is absorbed more slowly than whey, making it a good option for sustained protein release.
- Plant-Based Protein: These protein powders are derived from sources like peas, soy, hemp, and rice. They are suitable for vegans, vegetarians, and those with lactose intolerance. Plant-based proteins tend to have more fiber and less fat than animal-based protein powders.
Top Protein Powder Recommendations for Women Over 50
Here's a look at some of the top protein powders for women over 50, considering various needs and preferences:
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- Best for Women: Ritual Vegan Protein Powder Daily Shake. This protein powder is specifically formulated to support women’s health. Each serving of Ritual’s protein powder delivers 20 g of plant-based protein (from pea protein), 3 g carbs, and 3 g fat. These macros are ideal to support lean muscle, metabolism, and blood sugar balance,” says Bess Berger, RDN, the founder of Nutrition by Bess in Teaneck, New Jersey, who specializes in perimenopause and menopause. Berger adds that this protein powder also includes added calcium to help preserve muscle mass, a significant benefit during the hormone-driven muscle loss associated with menopause. She also notes that it is soy-free, gluten-free, contains no artificial sweeteners, and is third-party tested to ensure quality and label accuracy.
- Best Whey: Optimum Nutrition Gold Standard 100% Whey Protein Powder. Whey protein is particularly effective, as it’s quickly absorbed and rich in leucine, an amino acid that plays a key role in muscle building and repair. Optimum Nutrition Gold Standard 100% Whey Protein Powder is well-known for its great flavor, smooth consistency, high quality, and affordable price,” says Lindsay Fencl, RD, at Aurora BayCare Medical Center in Green Bay, Wisconsin. In addition to a generous 24 g of whey protein isolate, whey protein concentrate, and hydrolyzed whey protein, this protein powder also includes 5.5 g of branched-chain amino acids (BCAAs) per serving, to help support muscle growth and repair. BCAAs are a category of amino acids (protein-building blocks) that include leucine, isoleucine, and valine. These BCAAs may help stimulate muscle growth, promote exercise recovery, and reduce fatigue during exercise.
- Best Plant-Based: Naked Pea. Not only is it a strong choice for vegans and vegetarians, but could be a solution for those who are lactose intolerant. That’s why two of the biggest factors that went into choosing Naked Pea as the best plant-based option are Naked’s reputation for including quality ingredients and the fact that they offer a plant-based protein powder built around pea protein. Two scoops of Naked Pea has 18 g of protein, which is higher than a lot of other plant-based proteins,” says Lainey Younkin, RD, weight loss dietitian at Lainey Younkin Nutrition in Boston. Younkin also adds that pea protein is a complete protein just like whey protein, which means it contains all essential amino acids, including the BCAAs that aid in muscle recovery. She also notes that Naked Pea is free of dairy, gluten, and soy, and has been independently tested for heavy metals. Pea protein is also considered to have low allergenicity, meaning it has a low risk of triggering allergies when consumed.
- Best for Weight Loss: Transparent Labs Grass-Fed Whey Protein Isolate. This protein powder is high in protein and low in carbs, making it ideal for weight loss support. It contains no added sugar or artificial sweeteners and is sourced from grass-fed cows with a richer nutrient profile.
What to Look for in a Protein Powder
- Protein Source: Consider your dietary preferences and restrictions when choosing a protein source. Whey, casein, and plant-based options each have their own benefits.
- Ingredients: Search for a product with the fewest ingredients possible. Avoid protein powders with excessive added sugars, artificial sweeteners, and fillers.
- Third-Party Testing: Choose a protein powder that has undergone third-party testing to ensure purity, potency, and safety.
- Sugar Content: Be mindful of the sugar content in protein powders, as some brands may contain high amounts of added sugar.
- Allergens: Check the label for potential allergens like soy, dairy, and gluten.
- Nutrient Profile: Look for a protein powder that supports healthy aging involves considering the quality of its ingredients, its nutrient profile, and how easily it fits into your daily life.
Potential Side Effects and Precautions
When you drink them as part of a balanced diet, protein shakes can support good health. But some people may have the following side effects:
- Gas, bloating, diarrhea or cramps: If you’re lactose intolerant, some whey protein shakes may irritate your stomach. Large servings can also cause constipation and nausea. Look for nondairy shakes instead.
- Allergic reactions: An allergy to dairy-based protein can also trigger a rash, swelling, or a runny nose.
- Possible toxins: A report released by the Clean Label Project found some protein powders have heavy metals, pesticides, and other toxins, including mercury, lead, and arsenic. It’s unlikely that they have enough heavy metals to cause any serious health effects, but it’s still a good idea to drink them in moderation.
When to Consult a Doctor
Everyday Health recommends consulting with your doctor before adding any supplement, including protein powder, to your diet to determine what is safe and most appropriate for your unique health needs. This is especially important if you have a history of diabetes, kidney disease, or if you are taking medications, such as steroids, that can affect protein metabolism. It’s also crucial to understand your individual protein needs and choose a protein powder that suits your specific health goals and dietary restrictions. We suggest always reviewing the ingredient list before you buy, to help better understand what you’re consuming.
Incorporating Protein Powders into Your Diet
Protein powders can be incorporated into your diet in various ways. They can be added to smoothies, oatmeal, yogurt, or baked goods to increase protein content. Protein shakes can also be consumed as a post-workout recovery drink or as a meal replacement.