What Is the Best Protein Powder for Seniors?

Are you looking for the best protein powder for seniors? Discover how to safely supplement your protein intake as a senior.

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Protein Powder for Seniors

Is Protein Powder Good for Seniors?

Seniors need a high protein diet to curb the loss of muscle that comes with aging.

For seniors trying to rebuild muscle after illness or a long hospital stay, eating lots of protein is particularly important.

Muscle loss can affect strength and bone health, which affects agility, balance, and the ability to perform the simple tasks of everyday life.

Plus, aging bodies process protein less efficiently and therefore need more of it.

Even healthy seniors need more protein than their younger selves, but one-third of seniors do not consume enough protein due to reduced appetite, dental issues, impaired taste or swallowing, and/or limited financial resources.

When paired with an inactive lifestyle, this can put them at risk of deteriorating muscles, compromised mobility, and slower recovery from illness.

It is thus safe to say that seniors who consume more protein have better outcomes.

In fact, research confirms that protein supplementation can improve muscle mass and reduce the risk of sarcopenia in older adults.

How Much Protein Do Seniors Need?

The American Geriatrics Society recommends a protein intake of 1.0 to 1.2 grams of protein per kilogram of body weight per day for healthy, older adults.

For seniors with acute or chronic diseases, the RDA can be considerably higher.

And even more protein could be needed for older adults who are severely ill or malnourished.

Eating this much protein, even for someone without dietary restrictions, is challenging, however, which is where protein powder can help.

Adding a scoop of protein powder to your diet, whether in smoothies, oatmeal, or other recipes, is an easy way to boost your protein intake.

Note that research suggests protein supplements are most effective for older adults when consumed with a meal, as opposed to between meals, due to age-related changes in digestion.

What Is the Best Seniors Protein Powder?

Any type of protein powder (egg white, pea, whey, etc.) can help senior citizens boost their protein intake.

In other words, as long as they are eating a balanced diet, there is no advantage to using one type of protein powder over another.

Ingredients do matter, however.

Most protein powders are made with ingredients that can cause painful side effects and long term health problems.

Among these ingredients are food additives, dairy-based proteins, and protein concentrates and isolates.

Avoid Food Additives

Regularly eating emulsifiers, thickeners, artificial sweeteners, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome.

Over time, this can lead to gut dysbiosis, which contributes to a wide range of chronic diseases, including inflammatory bowel disease (IBD), obesity, diabetes, and colorectal cancer.

It is worth adding that with aging already comes a decrease in microbial diversity and shifts in the composition of the gut microbiome.

Seniors therefore need to be particularly mindful of how what they eat affects their gut health.

Here is a list of the most common food additives in protein supplements:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you could not find an ingredient in nature or make it at home, it is a food additive.

Avoid Protein Concentrates and Isolates

Seniors might also want to consider avoiding protein concentrates and isolates.

Most protein supplements are made from one or both of these protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which can affect everything from satiety to gut health.

In fact, studies show that regularly eating protein concentrates and isolates can disrupt your gut microbiome and cause the formation of toxic byproducts in your gut.

Once again, this is not good for seniors.

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Drink Wholesome Is the Best Protein Powder for Seniors

Finding a protein powder free from food additives, dairy-based proteins, and protein concentrates and isolates is hard.

In fact, 99% of protein supplements contain one or more of these problematic ingredients, which is why we created Drink Wholesome.

We make the best protein powder for seniors because we use a short list of simple ingredients free from food additives, dairy-based proteins, and protein concentrates and isolates.

Our Ingredients

egg whites

coconut

vanilla

monk fruit

NOT Our Ingredients

• acacia gum

• acesulfame potassium

• artificial flavors

• carrageenan

• erythritol

• guar gum

• inulin

• maltodextrin

• 'natural' flavors

• silica

• soy lecithin

• sucralose

• xanthan gum

• xylitol

Note that instead of using protein concentrates or isolates, we use whole food protein sources like collagen, egg whites, and almonds, which are easier to digest and absorb.

It follows that senior citizens experience fewer digestive issues with our Protein Powder than with any other type of protein supplement.

Order samples to see for yourself.

Why Do Seniors Struggle to Eat Enough Protein?

Many seniors face challenges when it comes to maintaining a balanced diet and eating enough protein. Here are a few reasons why this might be true:

• Digestive issues: Gastrointestinal complications, such as constipation, indigestion, and decreased nutrient absorption are common in aging individuals. They can hinder the efficient breakdown and absorption of dietary protein, leading to reduced protein intake. Aging itself can also lead to functional changes in the digestive system, such as reduced stomach acid production and slower gastrointestinal motility, which may also impact protein metabolism.
• Difficulty chewing and swallowing: Dental problems such as tooth loss, gum disease, and oral pain can make it hard to chew solid protein sources. Seniors may experience difficulty swallowing, otherwise known as dysphagia, due to age-related muscle weakness, neurological conditions, and structural changes in the throat and esophagus.
• Restricted mobility: Mobility issues, such as arthritis or frailty, may make it challenging for seniors to stand for extended periods, handle kitchen tools, or safely navigate cooking tasks. This limitation often results in a reliance on convenience foods that are easy to prepare, but low in protein compared to homemade meals. Additionally, the physical effort required to cook or shop for groceries may deter seniors from prioritizing protein-rich foods.
• Side effects of medication: Older adults often take multiple medications, which can alter appetite and impact nutrient absorption. Medication side effects can cause nausea, reduced appetite, and digestive issues, all of which can make it challenging for seniors to eat enough protein. These effects may result in decreased food intake overall or avoidance of protein-rich foods, contributing to potential protein deficiency and nutritional imbalances.
• Limited access to nutritious foods: Social isolation, financial constraints, and food insecurity can also contribute to nutrition concerns in the elderly population. This is especially a concern for seniors who live in food deserts or have limited transportation options. This lack of access to protein-rich foods like lean meats, legumes, and dairy products can make it challenging for seniors to get protein in their diets.
• Cognitive decline: Conditions like dementia and Alzheimer’s can affect eating habits, meal preparation, and nutrition awareness in the elderly. This can lead to irregular eating patterns, forgetting meals, or difficulty recognizing hunger cues, all of which contribute to challenges in getting enough protein and other essential nutrients.

In short, it is important for seniors or their caregivers to consider the possible ways in which aging can make eating enough protein challenging.

It is also important to ensure that seniors have easy and regular access to high quality protein sources.

In some cases, the best option may be a protein supplement. 

How Can Protein Powder Help Improve Senior Nutrition?

Following the advice of a registered dietitian, here are some ways that protein powder can address some of the common concerns associated with senior nutrition:

Malnutrition

Protein powder is a tool that can help combat malnutrition, which is a significant concern among the elderly, especially those living alone or in long-term care facilities.

Malnutrition can lead to weight loss, sarcopenia (muscle loss), and increased risk of medical complications.

By adding a protein shake to their diet, or by incorporating protein powder in smoothies, oatmeal, and other recipes, seniors can easily boost their calorie and protein intake. 

If you or someone you care for is struggling with malnutrition, try making this High Protein, High Calorie Peanut Butter Chocolate Protein Shake:

Ingredients:

• 1 serving Chocolate Egg White Protein Powder
• 1 ripe banana
• 1 cup full-fat coconut milk
• 1 tablespoon peanut butter
• 1/2 cup full-fat Greek yogurt
• 1/2 teaspoon cinnamon (optional)
• 1 handful ice cubes

The beauty of protein powder is its versatility; a good protein powder can be added to a variety of recipes without changing the taste or texture.

Protein shakes made with protein powder can also be customized to suit personal needs and preferences, which is great news for seniors dealing with food aversions.

Dehydration

Protein powder can help seniors prevent dehydration, which is a common and widely overlooked concern for senior adults.

A benefit of protein powder is that it can be blended with hydrating ingredients such as fruit and coconut water. 

Nutrient deficiencies

Protein powder can help prevent nutrient deficiencies.

Vitamin D, vitamin B12, calcium, iron, and magnesium deficiencies are very common in the elderly, and can be curbed or prevented by adding a nutrient rich protein powder to the diet. 

Overall health

Protein powders can be used to meet the needs of seniors living with chronic health conditions like diabetes and obesity.

For example, eating enough protein helps with blood glucose management, improves satiety (fullness), and can support weight loss. 

It is important to note that protein powder should not replace other protein sources; it should simply be used to fill in nutritional gaps.

Given the many challenges that older adults face with their nutrition, however, protein powder can be one of the best tools optimizing senior nutrition.