Should Women Over 50 Use Protein Powder? Here’s What You Need to Know!

When I first started my fitness journey, do you know what turned out to be a huge game-changer for my progress? Hint: it wasn’t extra cardio. It was protein—specifically making sure I got enough of it every single day. Now, at 57, protein remains a cornerstone of my daily life, especially through perimenopause, menopause, and beyond. While whole food sources are always ideal, let’s be real—life gets busy, and that’s where protein powders can step in to help.

There’s a lot of chatter (and even some controversy) about protein powders and aging, so in this blog, we’ll dive into the details to see if protein powder is right for you. Let’s cut through the noise and get to the facts!

First things first: What IS Protein Powder?

Let’s get the basics out of the way. Protein powders are just powdered forms of protein, typically from eggs, milk, or plants like soy, rice, peas, and hemp. Think of them as a shortcut to help boost your protein intake when you're too busy to whip up a steak or chicken breast every time you need it.

Now, before you start thinking this is some magic dust, remember, it’s a supplement, not the main course. And yes, they do come with extras like vitamins, flavorings, sugar (or sweeteners), and thickening agents. It's like the convenience store of protein options – a little bit of everything. You can mix it in water, milk, smoothies, or even sneak it into your oatmeal.

Do You Really Need Protein Powder?

Here’s the kicker: You don’t actually need it. Gasp! Shocking, right? But it’s true. Protein powder is a convenient option, not a necessity. It’s processed, so you miss out on the extra goodies found in whole foods, like the vitamins, minerals, and fiber your body needs. So, while protein powder can supplement your diet, it’s no replacement for the good stuff – whole foods.

Tough Love Moment: If your diet is already lacking, no amount of fancy protein powder is going to make up for it. Focus on getting protein from real foods first, and use protein powder for those busy days when cooking isn't realistic.

What Protein Powder Should You Choose?

Ah, now we’re getting to the fun part. There are tons of options, but don’t let that overwhelm you. Let’s break it down:

• Whey & Casein (Milk-based): The OG of protein powders, these are quickly absorbed and great for post-workout recovery. But if dairy isn’t your friend, these might not be for you.

  
  

• Egg & Meat-based: Yes, these exist! But oddly enough, not all are complete proteins. They can still be an option, though.

  
  

• Collagen Protein: This isn’t a complete protein either, but it does have added perks for skin, joints, and bones, depending on the type.

  
  

• Plant-based Proteins: You’ve got your pea, hemp, brown rice, and more. They’re getting better all the time! Pea protein is a great source of iron, while hemp gives you omega-3s and fiber. Each has its own benefits, so choose what works best for your body.

  
  

Bottom Line: Check the label.

Look for added junk like sugars or fillers, and make sure it fits your dietary needs. If you’re confused, send me a pic, and I’ll help you break it down!

Why Should Midlife Women (Like Us) Care About Protein Anyway?

As we age, our bodies naturally lose muscle. Yay, right? This is where protein powders for women over 50, becomes your bestie. It helps preserve muscle mass, keeps your metabolism humming, and supports bone health, which is crucial as we head into menopause and beyond.

How to Choose the Right Protein Powder

So many choices, so little time! But don’t worry, I’ve got you covered:

• Look for protein content (aim for 20-30g per serving).

  
  

• Watch out for added sugars or artificial junk.

  
  

• Choose a powder that aligns with your dietary preferences (e.g., dairy-free, plant-based, etc.).

For a high-quality protein with delicious flavor options, check out our favorite protein powders for women over 50 HERE.

To keep feeling strong, energized, and active, getting enough protein is a non-negotiable. And when protein powders make that easier for you? Go for it! Just don’t rely on them as your only source of protein.

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