Protein Powder for Men Over 50: Benefits + 12 Types

What’s a helpful protein powder for men over 50?

Most people understand that they need to follow a balanced diet to be healthy.

In this instance, diet doesn’t mean a short-term eating plan for weight loss, but what you eat long-term.

Think of this as Diet with a capital D!

But what does a balanced diet look like?

While this is somewhat debatable, most experts agree that a balanced diet needs:

• Carbohydrates to maintain your energy levels
• Protein for muscle growth and repair
• Healthy fats for energy and metabolic functions
• Fiber for digestion
• Essential vitamins and minerals, plus other micronutrients for health
• Water for hydration

While all of these substances are important, the macronutrient protein is often the hardest to obtain.

High-protein foods are often expensive, require cooking, and are least likely to be available as convenience foods.

As such, many people use protein supplements to ensure they’re getting enough of this critical macronutrient.

Interestingly, men tend to need more protein than women because the amount of protein you need to consume is dependent on your muscle mass.

Men, in general, have more muscle than women.

Also, as you get older, you tend to need more protein, which your body can use to offset some of the effects of aging.

This means that men over 50 often benefit from using a protein supplement.

This article explains why protein is so important and reveals some of the best protein powders for men over 50.

Table of Contents

The Importance of Protein

While there are three macronutrient food groups – carbohydrate, fat, and protein – protein is arguably the most important.

In fact, the word protein comes from the Greek for first or primary: proteus, which is where we also get the word priority.

Protein contains compounds called amino acids.

Your body uses amino acids like a builder uses bricks.

So, when you eat protein-rich foods like eggs or chicken, your body breaks that food down into its constituent amino acids and then uses them for things like muscle repair and growth.

Muscle repair and growth are a vital part of recovering after exercise, but also happen even if you aren’t much of an exerciser.

That’s because your body is constantly breaking down tissue and renewing it.

For example, your skin cells are continually being replaced.

So, regardless of whether you are a bodybuilder, powerlifter, runner, or just enjoy walking to keep fit, your body still needs an abundance of protein.

That said, the more active you are, the more protein you need.

That’s why the RDA (recommended daily allowance) for protein for sedentary people is just around 0.36 grams per pound of body weight, while people engaged in regular strength training often need as much as one gram per pound or about three times as much.

Protein and Men Over 50

So, exercisers need more protein, and so too do men over 50.

Why?

Because, after the age of 30 or so, muscle mass tends to decline, and that decline happens faster if you don’t consume adequate protein.

The loss of muscle mass, called sarcopenia, is a natural part of the aging process.

It’s linked to decreases in testosterone levels and an increase in a sedentary lifestyle.

While sarcopenia is all but unavoidable, it IS possible to decrease the rate of muscle loss.

If you want to remain as strong as possible for as long as possible, men over 50 should:

1. Lift weights at least three times a week, focusing on compound exercises like:
   1. deadlifts,
   2. squats,
   3. push-ups,
   4. pull-ups, and
   5. overhead presses
2. Consume adequate protein to encourage muscle repair and growth and minimize sarcopenia.

Little old men are little old men for a reason – muscle loss.

So, if you want to remain active and live an independent life as you move into your 50s and beyond, you need to take your iron (lift weights!) and pump up your protein intake.

How much protein do you need?

Well, the one gram per pound of bodyweight that bodybuilders aim for is a good target for men over 50, too.

So, if you weigh 180 lbs, you should try to consume 180 grams of protein per day.

Use a food tracker to ensure you’re getting enough protein.

Eating a Protein-Rich Diet

Before we get into the nitty-gritty of protein powders for men over 50, it’s essential to understand that most of your protein should come from real food.

Protein powder should be supplemental, not a replacement, for a balanced diet.

So, to that end, you need to try to consume protein at most of your main meals, that is, breakfast, lunch, and dinner.

Plus, when possible, try to snack on high-protein foods, too.

Examples of high-protein foods include:

• Beef
• Pork
• Chicken
• Turkey
• Salmon
• Tuna
• Eggs
• Nuts
• Seeds
• Beans
• Tofu
• Dairy

Whenever possible, choose unprocessed, lean, high-protein foods rather than fatty, processed foods.

For example, while luncheon meat does contain protein, it often contains nitrates and other potentially unhealthy ingredients.

In contrast, organic chicken breast is additive-free and far healthier.

The Benefits of Protein Powder for Men Over 50

So, while most of your protein should come from “real” food, that’s not always practical or convenient.

For example, you may not have time to whip up a batch of bacon and eggs for breakfast, or you may have to eat lunch on the go, so you can’t sit down and enjoy a turkey salad.

Miss more than a protein-rich meal or two, and you could easily find yourself consuming far less than one gram of protein per pound of body weight per day.

The good news is that protein powders make it much easier to get enough protein.

Depending on the brand, a scoop of protein powder contains between 20-25 grams of protein per serving.

That’s the same as 4-5 eggs.

Because protein powders are a very concentrated source of complete protein, just 1-2 servings per day will ensure you have no problem hitting your daily protein requirements.

Other benefits of protein powder for men in their 50s include:

Convenience

Protein powder can be mixed with water and is ready to drink in just a few seconds.

Regardless of where or how busy you are, you should have no problem squeezing in a protein shake.

Low in calories

Because protein powders are very concentrated, they don’t contain much, if any, fat or carbohydrate.

As such, they’re ideal for anyone trying to lose weight.

For example, two eggs and one scoop of protein powder contain roughly the same number of calories (120), but where two eggs provide about 12 grams of protein, you’ll get closer to 25 grams from the protein powder.

Cost

Gram for gram, protein powders are usually cheaper than most high-protein foods.

For example, a serving of protein powder usually costs around a dollar, while foods like chicken, fish, and eggs are generally more expensive.

Taste

High-protein foods are invariably savory, like meat, fish, and eggs.

Many protein powders are sweet and come in flavors like chocolate, strawberry, salted caramel, birthday cake, and key lime pie.

They’re the ideal guilt-free sweet treat.

Also, you can use protein powders to make high-protein desserts and snacks, such as protein pudding and peanut butter energy balls.

Variety

There are many types of protein powder available, so you should have no problem finding a suitable product.

Varieties include whey protein concentrate, casein, soy, hemp, pea protein, egg protein, and beef isolate.

Each one contains plenty of protein, but the way they’re made and the different protein sources mean you may prefer one type over the others.

For example, vegetarians and vegans who avoid animal products will want to use a plant-based protein, while those with lactose intolerance may prefer beef isolate.

Common Types of Protein Powders for Men Over 50

While no single protein powder is universally “best,” several main types exist.

Each has unique benefits depending on your dietary preferences, tolerances, and goals.

Here’s an overview of the most common options to help you decide what might work for you.

1. Whey Protein Powder

Whey is one of the most popular protein powders, derived from milk during the cheese-making process.

It is a complete protein containing all nine essential amino acids, with a particularly high leucine content – the key amino acid that triggers muscle protein synthesis.

Why it may help men over 50: Research shows whey is especially effective at supporting muscle maintenance and growth in older adults facing age-related anabolic resistance and sarcopenia.

Forms:

• Concentrate: Contains some lactose and fat; generally the most affordable.
• Isolate: Higher protein percentage, lower lactose – better for those with mild dairy sensitivity.
• Hydrolysate: Pre-digested for faster absorption (though more expensive).

Pros: Fast-absorbing, making it ideal post-workout or as a quick snack.

Cons: May cause digestive discomfort if you are lactose intolerant.

I have found that double-rich chocolate and chocolate peanut butter varieties are especially good.

But to each their own!

Whey-based protein powder is usually also excellent value for money.

2. Egg White Protein Powder

Eggs are one of the best high-protein foods, and egg whites are an incredibly concentrated source of protein.

Egg white protein powder gives you all that goodness in a convenient form — virtually fat-free and cholesterol-free.

Why it may help men over 50: It’s a complete protein with one of the highest biological values of any source, meaning your body uses it very efficiently for muscle repair and maintenance.

Pros: Gentle on digestion for most people, and a solid dairy-free option if whey doesn’t agree with you. Tastes pretty neutral, so easy to mix into shakes or food.

Worth trying if you want an animal-based protein without the dairy.

3. Grass-Fed Whey Protein Powder

Whey is made from milk, and healthier cows produce better milk.

Grass-fed whey comes from cows raised on pasture.

Why it may help men over 50: Many grass-fed versions are free from artificial additives and come from cleaner sources with fewer hormones or antibiotics.

Pros: Often higher quality, sometimes includes extras like probiotics for gut support.

Cons: Usually more expensive than standard whey.

Free of artificial additives, this can be a healthy nutritional supplement for men in their 50s seeking an ethical option.

4. Unflavored Grass-Fed Whey Protein Powder

Many grass-fed whey powders are made with no artificial ingredients.

Why it may help men over 50: Unflavored versions are entirely free from artificial sweeteners, colors, or additives of any kind — just pure protein from cleaner sources.

Pros: It is a little bland on its own, but it is ideal for mixing into smoothies or food without altering the taste.

5. Grass-Fed Whey Isolate Protein Powder

It’s made with milk from grass-fed cows and contains no artificial ingredients.

Why it may help men over 50: Cleaner sourcing with fewer hormones or antibiotics, and no artificial ingredients — supports overall health while providing high-quality protein for muscle maintenance.

Pros: Isolate form means higher protein content, free from added sugars, and lower in lactose. Tastes pretty good, too. Works well for both weight loss and muscle gain.

6. Gainer Protein Powder

While many protein powders are pure protein and therefore low in calories, gainer powders contain carbs and healthy fats to deliver more calories per serving.

Why it may help men over 50: Higher calorie content makes it easier to get enough fuel for muscle maintenance or gain, especially if appetite is lower or you’re struggling to eat enough whole food.

Pros: More substantial than standard protein — helpful in bulking up or as an occasional meal replacement when you’re short on time.

7. Whey Isolate for Weight Loss

Whey isolate is almost pure protein, making it very low in calories.

Why it may help men over 50: High protein with minimal carbs or fat supports muscle preservation while cutting calories for fat loss.

Pros: Low calorie count makes it easier to stay in a deficit without losing muscle mass.

If you are trying to lose weight but still want to make sure you’re getting enough protein, this type of protein powder could help.

8. Plant-Based Protein Powders

While whey and other milk proteins are excellent, not everyone likes or wants to use them.

For example, milk-based proteins contain lactose, and vegetarians and vegans can’t use them.

Why it may help men over 50: Plant-based proteins made from pea, brown rice, and chia seeds (or blends) are vegetarian and vegan-friendly.

Pros: They often provide a valuable source of fiber for gut health.

Many are complete proteins when blended and are easier on digestion for some people.

9. Plant-Based Superfoods Protein Powder

Protein is not the only nutrient men over 50 need in abundance; they also need fiber, vitamins, minerals, and antioxidants.

Why it may help men over 50: Some plant-based powders include superfoods that add fiber, vitamins, minerals, and antioxidants alongside the protein.

These extras support gut health, energy, and overall recovery as we age.

#10. Nutiva Organic Plant Protein Smoothie

A lot of protein powders contain artificial additives.

These ingredients are generally regarded as safe, but some people still prefer to avoid them.

This Plant-Based Protein Powder from Nutiva is organic, keto, and paleo-friendly, plus suitable for vegetarians and vegans.

It’s also free from artificial ingredients.

10. Organic Plant Protein Powder

Many protein powders contain artificial additives.

These ingredients are generally regarded as safe, but some people still prefer to avoid them.

Why it may help men over 50: Organic plant-based powders are free from artificial ingredients and often come from cleaner sources.

Many are keto and paleo-friendly, plus suitable for vegetarians and vegans.

11. Superfood Meal Replacement Shake

Some shakes are more than just a protein powder.

Instead, they’re designed to be a low-calorie meal in a glass.

Why it may help men over 50: They contain slow-releasing low-glycemic carbs, fiber, essential vitamins, minerals, and superfoods to keep you feeling fuller for longer, improve your overall health, and preserve your muscle mass.

Convenient when you need a quick, balanced option on busy days.

#12. SFH PURE Whey Protein Powder Vanilla 2lb Bag

SFH PURE Whey Protein Powder lives up to its name!

Made from organic, grass-fed milk, it contains no artificial ingredients and is free from fat and carbs.

It’s a very concentrated source of protein, and a little goes a long way.

The natural flavors aren’t the strongest, but this SFH PURE supplement still tastes pretty good.

12. Pure Grass-Fed Whey Protein Powder

Made from organic, grass-fed milk, it contains no artificial ingredients and is free from fat and carbs.

Why it may help men over 50: Very concentrated source of protein from clean, organic sourcing — supports muscle maintenance without extra junk.

Pros: It’s a very concentrated source of protein, and a little goes a long way.

Cons: The natural flavors aren’t the strongest, but it still tastes pretty good.

Best Protein Powder for Men Over 50 – Wrapping Up

A lot of men in their 50s are starting to slack off on their workouts and let nature take its course.

As such, they start losing muscle and gaining fat at an alarming rate.

Losing even a small amount of muscle will result in less strength and endurance, making everyday chores feel harder than they need to be.

Lifting weights and consuming more protein can delay muscle loss and, if you are new to exercise, could even lead to increased muscle mass.

There is no need to surrender to the aging process without a fight!

Lift weights and use any one of these excellent protein powders for men over 50 to maintain your muscle mass and preserve your strength and vitality.

What’s Next

While you now have many protein powder options listed above to supplement your protein intake, you still must focus on:

a) getting the optimal nutrition from real food, and

b) a tried and proven workout to get leaner and stronger

To that end, see Clean Eating vs Keto Diet: The Differences + Which is Better, plus Eat Real Food; The Secret Sauce for Weight Loss, for more information and motivation.

Also, check out any of the following workouts for building muscle and burning fat: