Best Protein Powder for Seniors (2024): With Age Comes Wisdom and Increased Protein Needs

Many of us joke about the displeasure of getting older, but in reality, aging is a beautiful thing. Getting older means our healthy, able bodies continue to serve us well and carry us through life. However, getting older also means that our nutrition needs change, and meeting those needs can be challenging. Thankfully, dietary supplements are available to fill in the gaps as needed.

The current Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight per day. However, protein requirements by age can vary and research has shown that older adults may need 1.2 to 2 grams per kilogram¹ daily. The senior population may have a hard time getting enough protein from whole food sources, so many turn to high-quality protein powder. Protein powders are a convenient way to supplement dietary protein intake and maintain lean muscle mass. Many protein supplements can support overall health, but what is the best protein powder for seniors?

We’ve tested many protein supplements and narrowed down the list to what we at GGR consider to be the best protein powders for older adults. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Protein Powder for Seniors

• Best Overall Protein Powder for Seniors: Legion Whey+
• Best Whey Protein for Seniors: Transparent Labs Whey Protein Isolate
• Best Plant-Based Protein Powder for Seniors: Ritual Essential Protein Daily Shake
• Best Budget Protein Powder for Seniors: Nutricost Whey Protein Concentrate
• Best Protein Powder for Seniors to Build Muscle: Sports Research Whey Protein
• Best Dairy-Free Protein Powder for Seniors: Gainful Vegan Protein
• Best-Tasting Protein Powder for Seniors: Isopure Whey Protein Isolate
• Best Protein Powder for Seniors for Digestion: Ora Organic Daily Superfood Plant Protein
• Best On-the-Go Protein Shake for Seniors: Muscle Milk Zero

Compare Side By Side

	Legion Whey+	Transparent Labs Whey Isolate	Ritual Protein	Nutricost Whey Concentrate	Sports Research Whey	Gainful Vegan Protein	Isopure Whey Isolate	Ora Organic Plant-Based	Muscle Milk Shake
Rating Our expert product testers, who include certified personal trainers and coaches, use a multi-point testing methodology to determine average ratings out of 5 stars.
Price Per Serving	$2.00	$1.99	$2.66	$0.73 – $0.99	$1.05	$3.00	$1.70 – $2.12	$2.50	$2.21
Protein Per Serving	22 g	28 g	20 g	25 g	25 g	24 g	25 g	21 g	20 g
Type	Whey protein	Whey protein isolate	Pea protein	Whey concentrate	Whey isolate	Rice and pea protein	Whey isolate	Pea and rice protein	Whey concentrate, isolate
Third-party Tested?						—	—
Calories Per Serving	100	130	115	130 – 150	140	120	100	120	100
Flavors	17 flavors	8 flavors	1 flavor	5 flavors	2 flavors	8 flavor boosts	Unflavored	4 flavors	2 flavors
	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price

Best Overall Protein Powder for Seniors: Legion Whey+

Good for: Older adults want to support muscle and bone health

Best Overall

Legion Whey+

GGR Score: 4

Check Price Use code GARAGEGYM to save 20%

Product Highlights

• Sourced from small dairy farms in Ireland
• Over 5 g of BCAAs per serving
• Non-GMO and animal welfare approved
• Third-party tested for banned substances

Pros & Cons

Pros

• Low in carbs and fat but high in protein
• Natural ingredients
• Money-back guarantee
• Made with ethically-sourced milk
• Lots of flavor options
• Subscribe and save 10%

Cons

• Comparably high cost per serving
• May be clumpy when mixed
• Some customers thought flavor was too sweet, or in some cases lacked flavor

Bottom Line

Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement. Many of our testers have bought this with their own money because they love the taste and easy mixability.

RELATED: Plant-Based Protein Powder Benefits

Legion Whey+ is our pick for the best overall protein powder for seniors based on its quality, flavors, and third-party testing.

The protein uses all-natural ingredients with no additives and is tested by Labdoor, a third-party laboratory that ensures supplements are free from heavy metals and banned substances. If you use Legion Whey+, you can rest assured, knowing that your protein is free from any banned substances or harmful chemicals.

Our testers have tried several flavors of Legion Whey+, and found most of them to be very tasty. GGR’s Performance Editor, Anthony O’Reilly, tried the Cinnamon Cereal flavor and gave it a 5 out of 5 on taste, saying it tastes like the milk at the bottom of a bowl of Cinnamon Toast Crunch.

GGR Senior Director of Content and competitive weightlifter Kate Meier has been using Legion Whey+ for a month. “The Vanilla option is perfect for my morning fruit smoothie because it adds a hint of flavor and gets me more than 20 grams of protein,” she says.

The solubility also earns a 5 out of 5, as it mixed perfectly in our testing with no floaters of clumps.

At $2.00 per serving, it’s not the cheapest protein powder, and there are more affordable options. However, you get what you pay for, and Legion uses very high-quality ingredients with transparent labeling and third-party testing, which we love to see.

To read more, read our Legion whey protein review, or watch our Legion Whey+ video review.

Best Whey Protein for Seniors: Transparent Labs Whey Protein Isolate

Good for: Seniors who want to gain lean muscle

Best Whey Protein

Transparent Labs 100% Grass-Fed Whey Protein Isolate

GGR Score: 4

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Product Highlights

• High-quality whey protein isolate
• 28 grams of protein per serving
• 15 flavors to choose from
• $1.99 per serving

Pros & Cons

Pros

• High-quality protein
• No artificial sweeteners, food dyes, or preservatives
• Lots of flavors to choose from
• Good customer reviews
• Whey isolate may be easier to digest for some people
• Subscribe and save 10% plus free shipping

Cons

• Price per serving on the high end
• Some reviews complain that it's too sweet

Bottom Line

Our testers love Transparent Labs 100% Grass-Fed Whey Protein Isolate because we know exactly what's in it, and almost every flavor we've tried is a 5 out of 5 on taste. Yes, it's a little more expensive than other protein powders but you get what you pay for.

Transparent Labs is a notable sports nutrition company offering a wide variety of products, including its Whey Protein Isolate. Made with 100% grass-fed whey, this protein powder provides 28 grams of protein per serving. We consider it the best whey protein for seniors, holding one of the industry’s highest protein-by-weight ratios at 82% protein.

Whey Protein is often used to encourage weight gain. Transparent Labs’ Whey Protein Isolate is designed to support muscle growth and overall health. It’s made from naturally fed, hormone-free whey and contains no artificial sweeteners, food dyes, preservatives, or gluten. GGR’s Anthony O’Reilly, CPT, CNC, put the whey protein powder to the test and gave it 5 out of 5 for its effects, calling it a “great midday snack or post-workout recovery drink.” He went on to say, “I always feel full for a bit after drinking this with no stomach issues.”

RELATED: Best Protein Powder for Sensitive Stomachs

Anthony also gave the protein supplement a 5 out of 5 for taste and solubility. There are a variety of flavors available, but he tried the Peppermint Hot Chocolate.

“It’s exactly that—all you need is some whipped cream and marshmallows to complete the scene. Other delicious flavor options include Strawberry Milkshake, Vanilla Peanut Butter, Mocha, and Blueberry Pancakes.

Importantly, Transparent Labs products undergo third-party testing to ensure their quality and safety. The Whey Protein Isolate is Informed Choice-certified, meaning they are tested for unsafe contaminants. The powder can be taken independently or stacked with other Transparent Labs products. 

If you’re interested in trying this product, or any Transparent Labs product, read our full Transparent Labs Protein Review, then visit our Transparent Labs Discount Code page for their latest offers.

Best Plant-Based Protein Powder for Seniors: Ritual Essential Protein Daily Shake

Good for: Anyone looking for a plant-based protein powder

Best Plant-Based

Ritual Essential Protein Daily Shake

GGR Score: 4.3

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Product Highlights

• Organic pea protein powder
• 20 g of protein per serving
• Formulated to support adults 18-49
• Third-party tested
• 150 mg of choline per serving 

Pros & Cons

Pros

• Soy-free, gluten-free, and vegan-friendly
• No artificial sweeteners
• Complete amino acid profile
• Non-GMO
• USA-grown peas

Cons

• Only comes in one flavor
• Price per serving is on the high end
• Velcro bag closure ineffective

Bottom Line

Ritual’s Essential Protein Daily Shake has 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.

Ritual Essential Protein Daily Shake is designed to support muscle recovery after exercise and form lean muscle. It’s a plant-based protein powder made with high-quality, traceable ingredients. Each serving provides 20 grams of protein, including a complete amino acid profile with 8 grams of essential amino acids and 4 grams of branched-chain amino acids.

RELATED: Plant-Based Protein Powder Benefits

Ritual Essential Protein Daily Shake is made with organic pea protein from non-GMO, regeneratively-farmed peas in the United States. It comes in a vanilla flavor, but pea protein supplements typically have a distinctive taste. Kathleen, a woman over 50 trained by Kate Meier, CPT, USAW-L1, CF-L1, and GGR Head of Content, gave it a 3 out of 5 for taste.

“I had to look at the package because I could not tell what I was tasting, but it wasn’t very good. It has quite an aftertaste, too—and I don’t know what exactly it is. I have trouble articulating what I taste. I tried it first with cold water, then to make it more palatable, I tried it with juice (pineapple, lemon, and cranberry), which I sometimes will use with a vanilla or unflavored protein. That made it better, but the aftertaste was still there. I Tried it with cold brew coffee and a little chocolate milk—-still mixed up so nicely. But still couldn’t lose that odd taste/after taste.”

As far as solubility goes, Kathleen finds that it mixes easily without clumps. When asked if she would purchase the Essential Shake, she said, “Only if there is some compelling research that shows me it has something awesome that I can’t get from other proteins and that I am in need of. Then I can drink it with other stuff to disguise the flavor and put up with the aftertaste.”

Ritual’s evidence-based ingredient list sets it apart from many other protein powders. Each serving provides 1.5 grams of calcium beta-hydroxy-beta-methyl butyrate or calcium HMB. Research has shown²  that calcium HMB can support muscle strength and physical functionality in older adults. Additionally, Ritual’s products are tested by a third party, ensuring product quality and safety.

For more, check out our full Ritual Protein Powder Review.

Best Budget Protein Powder for Seniors: Nutricost Whey Protein Concentrate

Good for: Seniors who want to prevent loss of muscle mass on a budget

Best Budget

Nutricost Whey Protein Concentrate

GGR Score: 4.6

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Product Highlights

• 25 grams of whey protein concentrate per serving
• Available in 5 flavors, including unflavored
• High-quality ingredients and third-party testing
• Supports lean muscle growth and recovery after workouts

Pros & Cons

Pros

• Budget-friendly
• Non-GMO and gluten-free
• Manufactured in GMP-compliant facility
• Unflavored option only contains one ingredient, instantized whey protein concentrate
• Subscribe-and-save options
• Cost-effective price that starts around $0.87 per serving

Cons

• Whey concentrate may not mix as well as whey isolate
• Flavored options are higher in calories than other whey proteins

Bottom Line

Nutricost Whey Concentrate contains 25 grams of high-quality whey protein concentrate, available in five flavors. It's gluten-free, non-GMO, manufactured in a GMP-compliant facility, and third-party tested.

With 25 grams of protein per serving, our pick for the best budget protein powder for seniors is Nutricost Whey Protein Concentrate. You can get a 5-pound tub at a price that’s only about $0.78 per serving. That’s some nice savings.

The amount of protein per serving will help active older adults prevent the loss of muscle, known as sarcopenia. Registered dietitian Perry Nix, MS, also explains, “The 25 grams of protein is plenty to stimulate muscle protein synthesis for building and repairing muscle mass.” Additionally, this concentrate will have all essential amino acids, which are crucial for muscle growth and maintenance.

Our product tester and GGR’s director of content Kate Meier, NASM-CPT, USAW-L1, CF-L1, has tried the chocolate peanut butter protein, and rates the taste a 5 out of 5. She was impressed, since she’s usually not a fan of peanut butter. She adds, “The peanut butter flavor is just right—not too powerful and it doesn’t overpower the chocolate. I really enjoyed it.”

Nutricost Whey Concentrate comes in five different flavors, including an unflavored one. The flavored wheys each get a 4 out of 5 for formulation, as artificial ingredients are added for flavoring. Still, the unflavored option doesn’t have those artificial flavors if you’re looking to avoid those ingredients.

To read more, be sure to check out our in-depth Nutricost Whey Protein Concentrate Review.

Best Protein Powder for Seniors to Build Muscle: Sports Research Whey Protein

Good for: Seniors who want to maximize their training

Best for Muscle-Building

Sports Research Whey Isolate

GGR Score: 4.6

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Product Highlights

• Whey protein isolate
• 25 g of protein per serving
• Available in chocolate or vanilla
• Informed Choice-certified

Pros & Cons

Pros

• Affordable
• Third-party tested
• 25 grams of protein per serving
• Subscribe-and-save options
• Non-GMO, gluten- and soy-free
• Creates a creamy texture when blended into smoothies

Cons

• Only two flavors available
• Our tester had issues with solubility

Bottom Line

Sports Research whey protein isolate has 25 grams of protein per serving and just 150 calories. It's third-party tested, too. Although there are only two flavors available, our testers think it's worth a try.

Sports Research Whey Protein provides the building blocks necessary for muscle building and recovery. Each serving contains 25 grams of protein, including 6.5 grams of BCAAs, which can help reduce muscle soreness and increase muscle strength, according to studies³. It also contains all the essential amino acids (EAAs) that are needed through diet and act as the building blocks of protein molecules.

RELATED: Protein After a Workout

The whey protein powder is available in chocolate and vanilla flavors and is free from artificial flavors, sweeteners, and colors (though they use some gums for consistency). Certified nutrition coach Anthony O’Reilly tried the chocolate and gave it a 5 out of 5 for taste:

It’s like an instant cocoa powder drink, which I see as a good thing,” Anthony says. “I want to have this with marshmallows over an open fire. No protein aftertaste at all.” Anthony usually uses it in his morning protein smoothies and mixes it with a few berries or a banana.

Anthony went on to give Sports Research Whey Protein a 3.5 out of 5 for solubility when not used in a blender. He noticed that some of the powder stuck to the side of the cup and didn’t get incorporated all the way. “The .5 points is because what got mixed was smooth and had no lumps, so at least the texture was good,” he adds.

It’s third-party tested for purity and banned/harmful substances by Informed Choice, which combined with the amino acid breakdown and transparent ingredients list gives it a 5 out of 5 on transparency.

You can read more about this muscle-building protein in our full Sports Research Whey Protein Review.

Best Dairy-Free Protein Powder for Seniors: Gainful Vegan Protein

Good for: Seniors who are avoiding dairy

Best Dairy-Free

Gainful Vegan Protein Powder

GGR Score: 4

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Product Highlights

• Customizable vegan protein powder (organic brown rice protein and organic pea protein)
• Unflavored powder
• Eight available flavor boosters
• Unlimited access to a registered dietitian

Pros & Cons

Pros

• Shipped right to your door every month
• Customizable plant-based protein
• Eight flavor boosters available (can mix and match)
• Access to a registered dietitian

Cons

• Expensive
• Not third-party tested

Bottom Line

Gainful Vegan Protein Powder is a customized plant-based protein that comes with eight available flavor boosters, which you can mix and match.

When searching for a dairy-free protein powder, it’s important to find one that has all the essential amino acids (EAAs) needed for muscle growth. With the exception of soy, all plant-based proteins lack or are deficient in at least one EAA, which is why Gainful Vegan Protein Powder combines two milk-free protein sources (organic pea protein and organic brown rice protein) for a complete protein.

We also like it because of its macronutrient content (24 grams of protein, 2 grams of carbs, and 1.5 grams of fat), and has green tea extract. Green tea has been used for centuries for metabolism support, and modern studies have found a link between the extract and weight loss. We rate its formulation a 4.5 out of 5.

Gainful specializes in creating customized proteins. In other words, you’ll take a quiz on your fitness experience and goals before the company recommends a product for you (be sure to tell them you’re avoiding dairy). You’ll then get a bag of unflavored protein powder along with flavor boosters that can be used to create your ultimate protein powder.

“You can definitely taste the pea protein,” says Erin Chancer, a certified nutrition coach. “I used the caffe mocha flavor booster and while it was pleasant, I didn’t find it to be very coffee-flavored.” Overall, she rated the taste a 3.5 out of 5.

The solubility was rated a 4 out of 5, with Erin saying it was one of the thicker plant proteins she’s had. “It settled like silt at the bottom of the shaker cup,” she adds.

To learn more, be sure to read our complete Gainful Protein Powder Review.

Best-Tasting Protein Powder for Seniors: Isopure Whey Protein Isolate

Good for: Seniors who are lactose intolerant.

Best-Tasting

Isopure Whey Protein Isolate

GGR Score: 4.2

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Product Highlights

• 100% unflavored whey protein isolate
• 25 g of protein
• Zero carbohydrates and fats
• Sugar-free and lactose-free
• Available in 16 servings or 47 servings

Pros & Cons

Pros

• Pure whey isolate
• Sugar-free
• Lactose-free

Cons

• Only unflavored available
• Reviews report odd taste especially when mixed in water

Bottom Line

If you’re looking for a pure whey protein isolate, a great option is Isopure Unflavored Whey Protein Isolate. This isolate is 100% whey with no carbohydrates and fats, making it sugar-free and lactose-free. This protein powder is available in 16 servings or 47 servings.

After testing hundreds of protein powders, we landed on Isopure Whey Protein Isolate as the best-tasting option for seniors because it’s one of the best unflavored protein powders, allowing you to add it to smoothies, baking recipes, and other foods to increase your protein intake. Although unflavored, our product testers actually liked the taste and kept coming back to it.

RELATED: Best Lactose-Free Protein Powder

GGR’s social media manager, Brittany Combs, tested the protein powder and gave it a 4.175 out of 5. Its taste and solubility scores were significant factors in the favorable score—Brittany gave the Isopure Whey Protein Isolate a 5 out of 5 for both.

“This is actually REALLY good! I have added this to several different foods, and while the texture may have been altered slightly, I never really notice a change in flavor, which is great! It also dissolves really well.”

Plus, Isopure Whey Protein Isolate is an unflavored protein powder, making it a versatile supplement. You don’t need milk to make it palatable. It can be added to baked goods, soups, and much more.

Brittany echoes this, saying, “This is a really good unflavored protein powder! My husband and I constantly tease each other about whether or not soup is a meal or just an appetizer or size. I always say if it’s got protein in it it’s a meal haha so I add this to our soups and you can’t even tell! My other favorite thing to put this in is my kids’ pancakes. They cannot tell there is any difference, and I feel better feeding them something that isn’t just straight carbs/sugar.”

The whey protein supplement is lactose and sugar-free, providing 25 grams of protein and zero carbohydrates per serving. It can be consumed at breakfast, lunch, dinner, or as a snack between meals.

You can order Isopure Whey Protein Isolate in tubs of 16 and 47 servings, with increased savings when buying in bulk. Unfortunately, third-party testing is not mentioned on the company’s website.

For more, check out our in-depth Isopure Protein review.

Best Protein Powder for Seniors for Digestion: Ora Organic Daily Superfood Plant Protein

Good for: Seniors with sensitive gastrointestinal systems 

Best for Digestion

Ora Organic Vegan Protein Powder

GGR Score: 3.9

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Product Highlights

• Plant-based superfood protein
• Comes in 4 delicious flavors
• 4.2 stars on Amazon with 5,000 reviews
• Free of dairy, gluten, and soy
• Vegan and paleo
• Includes 19 organic superfoods

Pros & Cons

Pros

• Non-GMO, vegan, paleo, and organic
• Plant-based product
• Third-party tested
• Contains 19 organic superfoods
• Free of many common allergens

Cons

• Contains coconut
• A little pricey
• Stevia can cause GI distress in some people
• Some reviewers do not enjoy the taste

Bottom Line

Ora is a well-known brand with positive reviews. It's a good option for those looking for a very clean, organic vegan protein powder.

As we age, our digestive capabilities change⁴, putting us at risk for malnutrition and other health concerns. Protein powders can help prevent or slow down the decline of one’s nutrition status, but not all nutrition supplements are easy on the gut. Plant-based proteins, like Ora Organic Daily Superfood Plant Protein, are easier to digest because they contain no lactose and has digestive enzymes to help with digestion.

RELATED: Protein Snack Ideas

Certified nutrition coach Anthony O’Reilly says he experienced no bloating or gas after drinking this protein supplement, and noted there was no protein aftertaste. There’s also a superfood blend that’s made of more than 19 foods that can help with multiple bodily functions, including digestion.

Anthony tried the Vanilla Chai flavor and was impressed by how much he liked it, though the final score landed at a 4 out of 5. “It actually tastes like chai, and I only docked a point is I like my chai to have a good amount of spice,” he says. “This is more chai-flavored. Don’t get me wrong, it’s really good. I’m just a big chai drinker.”

On solubility, he gave it a 5 out of 5. “It’s two scoops per serving, but I still found it pretty easy to mix up in a shaker bottle,” he says.

RELATED: Does Protein Powder Really Give You Protein Farts?

Unfortunately, this is at the pricier end, costing $2.49 per serving. You also only get 20 servings per bag, so it earns a 1 out of 5 on cost.

Best On-the-Go Protein Shake for Seniors: Muscle Milk Zero

Good for: Seniors with a busy schedule.

Best On-the-Go Shake

Muscle Milk Zero Protein Shake

GGR Score: 4.2

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Product Highlights

• Zero-sugar protein shake
• Contains 20 g of protein
• 100 calories per shake
• Good source of calcium and Vitamins A, C, and D
• Available in Chocolate and Vanilla

Pros & Cons

Pros

• Zero sugars
• 20 g of protein
• NSF Certified for Sport
• Inexpensive

Cons

• Only 2 flavors
• Uses artificial sweeteners

Bottom Line

Muscle Milk Zero is the sugar-free version of the popular protein shake brand. One shake contains 20 grams of protein, no sugar, and 100 calories. Muscle Milk products are NSF Certified for Sport, meaning athletes can drink these worry-free. The shakes only come in two flavors, though: chocolate and vanilla.

Physical inactivity and social isolation have been linked to an increased risk of chronic medical illnesses⁵ in older adults. Physical activity and social connection are essential to healthy aging, which means more seniors are on the move! Busy schedules can make meeting your daily protein needs even more challenging. In the search for the best protein sources to take on the go, we found Muscle Milk Zero.

Christina, a nurse practitioner and member of Kate Meier’s (CPT, USAW-L1, CF-L1) weightlifting team, tried Muscle Milk Zero three to four times weekly for about three weeks. She tested it every which way—mixed with water, plain Greek yogurt, overnight oats, and smoothies with almond milk and frozen fruit. It earned an over score of 4.2 out of 5.

RELATED: How Much Protein is in Oatmeal?

Christina appreciated the taste but found that the formula lacked, hence its formulation score of 2.5 out of 5. “I would definitely use it again; it mixes well and is tasty. However, I don’t love that it’s just 15 grams of protein per 2 scoops, so it wouldn’t be my first choice for a post-workout shake. Instead, this is something I would personally just use to boost protein intake.”

Its taste scored much better, with Christina assigning it a 4.5 out of 5. “I tried the vanilla flavor. It’s a nice vanilla flavor, quite sweet. I wouldn’t mind it being a little less sweet, actually, which is why I took .5 off the score. There is a hint of an artificial sweetener taste, which I would expect from any zero-sugar product, but I didn’t detect any aftertaste.”

Muscle Milk Zero is slightly more expensive than other protein supplements on the market, but it is conveniently packaged and ready to take on the go. Each bottle provides 20 grams of animal-based protein and zero added sugar. It also contains 4 grams of fiber per serving and is a good source of calcium, vitamin A, vitamin C, and vitamin D. 

If you prefer to mix your own protein shakes, Muscle Milk is also available in powdered form. You can read our complete Muscle Milk Review to learn more and see what our tester thought of this protein powder.

How Much Protein Do Older People Need?

Protein is found in every cell within the human body and plays a critical role in many biological systems at every stage of life. However, as we age, our nutrition needs change. As we get older, our protein needs typically increase.

RELATED: Best Protein Powder for Weight Loss

So how much protein do you need? The current RDA for protein is 0.8g of protein per kg of body weight, but research¹ continues to stress that the recommendation may fall short of actual needs. Science has shown that to support overall health and prevent the loss of muscle mass in seniors, protein requirements may be upwards of 1.2 to 2 grams per kg daily.¹

Of course, nutrition needs are individualized based on various factors, such as age, activity level, and medical history. A registered dietitian nutritionist (RDN) can help you navigate the science and determine your macronutrient needs as they relate to your health goals.

When Should Seniors Take Protein Supplements?

Most older adults use protein powders or other supplements to bridge the gap between their intake and their needs. Recommendations will vary between individuals, but recent research has indicated⁶ that twice-daily protein supplements may support overall health and retain muscle function.

Some seniors may prefer to consume their protein supplements with meals, while others may choose to take them between meals. Since protein powders and shakes are designed to supplement inadequate protein intake, optimal timing may vary. Your doctor and registered dietitian can offer personalized guidance regarding the timing of your supplements.

RELATED: Best Time to Drink a Protein Shake

Benefits of Protein Powder for Seniors 

Protein powders offer a slew of benefits for the young and old alike! Protein supplements have been shown to support healthy body composition and reduce the risk of developing chronic medical concerns.

Maintains Muscle Mass

Protein supplements can help older adults consume the amino acids needed to support lean muscle mass. Branched-chain amino acids are especially important for muscle protein synthesis. Research⁶ has shown that animal proteins, like milk protein, are more substantial in stimulating muscle protein synthesis than plant proteins. However, vegan protein sources still benefit those who don’t consume animal products.

RELATED: Best Vegan Protein Powder

Helps With Bone Density 

Research published by Osteoporosis International⁷ has shown a link between protein consumption and bone health. In older adults with osteoporosis and adequate calcium intake, protein intake above the current RDA was associated with higher bone mineral density, a slower rate of bone loss, and a reduced risk of hip fractures.

How does protein affect bone density? Protein can help increase intestinal calcium absorption while decreasing bone resorption⁸ at the cellular level. Plus, protein’s role in maintaining healthy skeletal muscle is directly related to bone health.

May Help Treat Anabolic Resistance 

Anabolic resistance is best defined as a blunted stimulation of muscle protein synthesis, ultimately leading to muscle mass loss and decreased physical performance. Protein supplements that help older adults consume more than the RDA may help reverse the resistance⁹ to anabolic stimuli.

Supports Healthy Body Weight 

Research continues to point to a link between protein and weight management¹⁰. While high-protein diets aren’t a fit for everyone, increased protein consumption may help support weight loss efforts and a healthy body composition.

RELATED: High-Protein Diet Side Effects

Protein can support a healthy body weight through various mechanisms. For one, it increases the satiety hormone, helping you feel fuller for longer. It also increases the thermic effect of food. One 2014 study¹¹ found that individuals whose diets consisted of 10% or 25% casein protein experienced increased energy expenditure.

Supports Immune System Health

Protein is essential to a well-functioning immune system¹², with decreased protein intake causing detrimental effects on immunity. Protein is critical for the optimal production of antibodies—low protein intake increases the risk of infection. Protein also plays a role in triggering the cascade of signaling needed at the onset of an inflammatory response.

Easy to Use

As we get older, normal day-to-day activities may become more complex. Protein supplements are a convenient way to get enough protein without exerting effort in the kitchen. Protein powder can be mixed with pre-packaged beverages or added to various recipes. All it takes is a scoop!

RELATED: DIY Protein Shake

How to Find the Best Protein Powder for Seniors 

There are many types of protein powder, each offering unique and beneficial health properties. It may feel overwhelming to navigate the sea of options, so consider these factors when looking for the best protein powder for your needs:

Protein Content 

If you plan to use protein powder to increase your protein intake, its macronutrient content is a significant consideration. Look for protein amounts that will help you meet your daily needs without overdoing it on the calories. A registered dietitian can help you break down your protein needs and find a supplement that fits within those needs.

Minimal Ingredients 

When it comes to the right protein powder, simple is best. Look for protein powders with minimal ingredients to reduce the risk of side effects or excess calories. Plus, fewer ingredients help to keep the cost low!

Sweeteners 

If possible, try to avoid artificial sweeteners as they may cause GI distress (we have a roundup of the best clean protein powder you can check out.) Protein powders have been known to cause bloating on occasion. By eliminating artificial sweeteners, you can encourage tolerance.

Easy to Digest 

Protein powders have a reputation for being difficult to digest. Unfortunately, our digestive capabilities change as we age, and certain foods are intolerable. To be proactive with your protein supplements, look for powders that are easy to digest. Hydrolyzed proteins are best known for their gastrointestinal ease.

Price

Budget can be a huge factor in finding the ideal protein powder. You’ll notice a significant price range with so many products on the market. Consider the amount of protein per serving and compare it to the price per serving.

Taste 

Finding a product with a taste you like might take some trial and error. Artificial sweeteners typically leave a funky aftertaste. Consider trying supplements that use natural sweeteners, or that can mix with flavored beverages. You can check out our best-tasting protein powder roundup for some ideas as well.

Other Protein Powders for Seniors We Researched and Tested

When we compiled this list, we tried to consider all the factors that go into choosing the perfect protein powder. However, we know that no list is genuinely comprehensive. There are a couple of protein powders that we researched and just didn’t make the cut.

• Orgain Organic Plant Protein Powder: This protein powder provides 21 grams of protein per serving and 4 grams of prebiotics. It is made with pea and brown rice protein, but it requires two scoops per serving. Read our full Orgain Protein Powder review.
• Cocoa Muscles Grandparent’s Protein: This protein powder is designed with older adults in mind. However, it only contains 12 grams of protein per serving and doesn’t seem to be in stock currently.

How We Picked and Tested the Best Protein Powder for Seniors

You know we don’t speak on products unless we’ve put them through the wringer. We’ve tested dozens of protein powders, examining them from our personal and professional perspectives. We’re coaches, registered dietitians, certified personal trainers, and athletes, and in our search for the best protein powders for seniors, we assessed their formula, taste, solubility, cost, and evidence-based research.

We considered their effects on the older population, whose needs are specific to their age. And because many of our testers fall into the surrounding age bracket, we had a special interest in compiling this list!

Best Protein Powder for Seniors: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients. 2016;8(6):359. Published 2016 Jun 8. doi:10.3390/nu8060359
2. Rathmacher JA, Pitchford LM, Khoo P, et al. Long-term Effects of Calcium β-Hydroxy-β-Methylbutyrate and Vitamin D3 Supplementation on Muscular Function in Older Adults With and Without Resistance Training: A Randomized, Double-blind, Controlled Study. J Gerontol A Biol Sci Med Sci. 2020;75(11):2089-2097. doi:10.1093/gerona/glaa218
3. Soenen S, Rayner CK, Jones KL, Horowitz M. The ageing gastrointestinal tract. Curr Opin Clin Nutr Metab Care. 2016;19(1):12-18. doi:10.1097/MCO.0000000000000238
4. Tcymbal A, Abu-Omar K, Hartung V, et al. Interventions simultaneously promoting social participation and physical activity in community living older adults: A systematic review. Front Public Health. 2022;10:1048496. Published 2022 Dec 7. doi:10.3389/fpubh.2022.1048496
5. Chapman I, Oberoi A, Giezenaar C, Soenen S. Rational Use of Protein Supplements in the Elderly-Relevance of Gastrointestinal Mechanisms. Nutrients. 2021;13(4):1227. Published 2021 Apr 8. doi:10.3390/nu13041227
6. Rizzoli R, Biver E, Bonjour JP, et al. Benefits and safety of dietary protein for bone health-an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation. Osteoporos Int. 2018;29(9):1933-1948. doi:10.1007/s00198-018-4534-5
7. Mangano KM, Sahni S, Kerstetter JE. Dietary protein is beneficial to bone health under conditions of adequate calcium intake: an update on clinical research. Curr Opin Clin Nutr Metab Care. 2014;17(1):69-74. doi:10.1097/MCO.0000000000000013
8. Paulussen KJM, McKenna CF, Beals JW, Wilund KR, Salvador AF, Burd NA. Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and Sizes. Front Nutr. 2021;8:615849. Published 2021 May 5. doi:10.3389/fnut.2021.615849
9. Hansen TT, Astrup A, Sjödin A. Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients. 2021;13(9):3193. Published 2021 Sep 14. doi:10.3390/nu13093193
10. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. Published 2014 Nov 19. doi:10.1186/1743-7075-11-53
11. Iddir M, Brito A, Dingeo G, et al. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis.Nutrients. 2020;12(6):1562. Published 2020 May 27. doi:10.3390/nu12061562
12. Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359

Chelsea Rae Bourgeois, MS, RDN, LD

Chelsea Rae Bourgeois is a registered dietitian nutritionist with several years of experience working in the clinical setting. Once a track and field athlete in the Southeastern Conference, she now finds joy in combining her passions as a health writer to help people embrace their wellness through nutrition and fitness. When she’s not writing, you can find her outside with her kids or dancing to Dolly Parton in the kitchen.

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