When people think about eating well as they get older, they usually think about eating less: less sugar, less salt, less fat. But there's one nutrient many of us should be paying more attention to after 50, and that's protein.
Let's talk about why protein matters so much at this stage of life, how much you might need, and how to get it without overthinking it.
Why protein matters more as we age
Protein is in every cell of your body, and nearly half of the protein in your body is in your muscle. As we age, muscle mass tends to decline. When that loss becomes significant, it's called sarcopenia, and according to guidance from the federal Administration for Community Living, it can lead to frailty, disability, and loss of independence.
Here's the part that matters for blood sugar: researchers say muscle handles most of the glucose that insulin helps clear from your blood. Keeping your muscles strong is one of the best things you can do for insulin sensitivity, energy, balance, and independence. Protein, along with strength training, is how we protect that muscle.
The European Society for Clinical Nutrition and Metabolism (ESPEN) puts it simply: good nutrition, especially adequate protein and energy intake, can help limit and treat age-related declines in muscle mass, strength, and function, and protein combined with exercise is considered best for maintaining muscle.
How much protein do you need after 50?
This is where it gets interesting.
The official U.S. Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for all adults 19 and older. That's the same for a 25-year-old and a 75-year-old.
But many researchers believe older adults need more. Two expert groups have weighed in:
The PROT-AGE Study Group, an international panel, recommends that adults over 65 get at least 1.0 to 1.2 grams per kilogram per day. They suggest 1.2 g/kg or more for those who are exercising and active, and 1.2 to 1.5 g/kg for most older adults with acute or chronic illnesses.
ESPEN similarly recommends at least 1.0 to 1.2 g/kg/day for healthy older people, and 1.2 to 1.5 g/kg/day for those who are ill or malnourished.
Most of this research focuses on people over 65, but it's a sensible guide as you head into your 50s and 60s too.
What that looks like in real life
To convert your weight in pounds to kilograms, divide by 2.2. Then multiply by 1.0 and 1.2 to get a range.
For example, someone who weighs 150 pounds (about 68 kg):
RDA (0.8 g/kg): about 55 grams a day
Older-adult target (1.0–1.2 g/kg): about 68 to 82 grams a day
An important exception: your kidneys
If you have kidney disease, more protein isn't automatically better. The PROT-AGE group specifically notes that older people with severe kidney disease who aren't on dialysis may need to limit protein. Please check with your doctor before increasing protein if you have any kidney concerns, or if you have diabetes, which can affect the kidneys.
Does protein really make a difference?
The evidence is encouraging, though not every study is the kind that proves cause and effect.
In the Health, Aging, and Body Composition (Health ABC) Study, researchers followed more than 2,000 adults aged 70 to 79 for three years. People who ate the most protein (relative to their calories) lost about 40% less lean mass than those who ate the least. That's an observational study, so it shows an association, not proof, but it's a meaningful one.
When protein is paired with strength training, the evidence gets stronger. A large 2018 meta-analysis of 49 randomized trials with 1,863 participants found that protein supplementation during resistance training increased gains in muscle strength and size. Two details stood out: the effect was smaller in older adults (one more reason to pair protein with consistent training), and benefits leveled off at around 1.6 g/kg/day. More wasn't better beyond that point.
Spread it out
Many of us eat a light breakfast, a modest lunch, and most of our protein at dinner. Researchers have suggested a different pattern.
A review by Paddon-Jones and Rasmussen found that about 25 to 30 grams of high-quality protein per meal maximally stimulates muscle-building in both younger and older people. In older adults, the response was blunted when a meal had less than about 20 grams. Their suggestion: rather than one big protein meal, aim for a good portion at each meal.
The ACL's guidance for older adults agrees: spread protein through the day, with good sources at every meal.
Easy protein sources
Here are some approximate amounts from ACL's food list:
Greek yogurt (low fat): 1 cup, 24 g protein
Beef: 3 oz, 24 g protein
Salmon: 3 oz, 22 g protein
Chicken: 3 oz, 20 g protein
Lentils (cooked): 1 cup, 17 g protein
Almonds: about ⅓ cup, 10 g protein
Milk (low fat): 1 cup, 8 g protein
Quinoa (cooked): 1 cup, 8 g protein
Chickpeas: ½ cup, 7 g protein
Egg: 1 large, 6 g protein
My favorite ways to build a protein-forward day
Breakfast: Greek yogurt with berries and a handful of nuts, or eggs scrambled with greens from the garden. Breakfast is where most people come up short.
Lunch: A big salad topped with salmon, chicken, or a scoop of lentils or chickpeas.
Dinner: A palm-sized portion of fish, poultry, or beans alongside plenty of vegetables.
Plant proteins like beans, lentils, and chickpeas come with fiber, which is a real bonus for blood sugar. If you eat mostly plants, you can absolutely get enough protein. It just takes a little more planning to reach that 25-to-30-gram mark at meals.
Pair it with movement
Protein gives your muscles the building blocks. Strength training gives them the reason to build. Researchers summarizing the US Physical Activity Guidelines recommend muscle-strengthening activities at least 2 days a week for adults 65 and older, working all major muscle groups. Chair stands, wall push-ups, carrying groceries, gardening, and resistance bands all count.
The bottom line
The RDA (0.8 g/kg) may be a floor, not a goal, for many people over 50.
Many experts suggest 1.0 to 1.2 g/kg/day for healthy older adults, and more if you're active or recovering from illness.
Aim for roughly 25 to 30 grams at each meal, especially breakfast.
Pair protein with strength training.
If you have kidney disease, talk with your doctor first.
Want help putting it all together?
Protein is one piece of the puzzle. My free course, Insulin Resistance & Prediabetes 101, shows how protein, fiber, movement, sleep, and stress all fit together to help steady your blood sugar and protect your strength as you age.
Here's to strong muscles and steady energy, Dr. LaVera
Sources
Administration for Community Living / National Resource Center on Nutrition & Aging. Nutrition Needs for Older Adults: Protein. 2020. https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559. https://pubmed.ncbi.nlm.nih.gov/23867520/
Deutz NE, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition. 2014;33(6):929–936. https://pubmed.ncbi.nlm.nih.gov/24814383/
Houston DK, et al. Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health ABC Study. Am J Clin Nutr. 2008;87(1):150–155. https://pubmed.ncbi.nlm.nih.gov/18175749/
Morton 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. Br J Sports Med. 2018;52(6):376–384. https://pubmed.ncbi.nlm.nih.gov/28698222/
Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009;12(1):86–90. https://pubmed.ncbi.nlm.nih.gov/19057193/
Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020–2028. https://pubmed.ncbi.nlm.nih.gov/30418471/
DeFronzo RA, Tripathy D. Skeletal muscle insulin resistance is the primary defect in type 2 diabetes. Diabetes Care. 2009;32(Suppl 2):S157–S163. https://pubmed.ncbi.nlm.nih.gov/19875544/
All content is educational and not a substitute for personalized medical care. Please talk with your doctor or health care provider before changing your diet, especially if you have kidney disease or diabetes.
LaVera J. Forbes, PhD, MS, CHN, is the founder of Dr. LaVera’s Healthy Aging, LLC. Find free healthy aging resources at drlavera.com.
© 2026 Dr. LaVera’s Healthy Aging, LLC. All rights reserved.