What is the best protein powder for women over 50?

What is the best protein powder for women over 50? Learn how to find a protein powder that meets your unique nutritional needs.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

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How to find a protein powder for women over 50

How much protein do women over 50 need?

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound. The RDA for protein is the amount you need to meet your basic nutritional needs— not the exact amount you should eat every day. To determine your daily protein intake, simply multiply your weight in pounds by 0.36, or use our protein calculator. For a sedentary 50-year-old woman who weighs 150 pounds, this translates into 54 grams of protein per day.

The RDA for protein is often not enough to meet the nutritional needs of women over 50, however. This is a time in a woman’s life associated with decreases in skeletal muscle mass and strength as well as weight gain. In order to prevent both, women over 50 need to increase their dietary protein intake. Research shows that eating more protein can curb muscle loss and reduce or even prevent weight gain in older women.

Exactly how much more protein you need will depend on a number of factors, including your age, weight, activity level, etc. That said, studies with menopausal women suggest that women over 50 should aim to eat 16-19% more protein.

Is protein powder good for women over 50?

For the longest time, the protein powder industry was dominated by hyper-masculine branding. It was all about building muscle. Gym goers used protein powder to be like Arnold Schwartzenegger, and did not think twice about what was in it as long as it fed their biceps. That said, it eventually occurred to protein powder companies that their marketing was alienating a huge demographic, women. So what did protein powder companies do? They began to market protein powder for weight loss. Women looking to slim down and tone up began blending protein powder into their smoothie. It was at this point that an unfortunate dichotomy was born – protein powder for bodybuilding, or protein powder for weight loss.  

This duality is problematic because it ignores the basic reason why people use protein powder: to increase their protein intake. Protein powder can help you build muscle, lose weight, and everything in between. Athletes use it to speed up muscle recovery. Bariatric surgery patients use it as part of the healing process. Vegans and vegetarians use it to simply meet their daily protein needs.

In an attempt to appeal to a broader audience, the protein supplement industry neglected the less “sexy” uses of its products, and as a result, many people think of protein powder as something used exclusively by bodybuilders and swimsuit models. This is too bad, because protein powder is for everyone, including women over 50.

best protein-powder-for-women-over-50

In order to get the most out of your protein powder, however, you have to be honest with yourself about what it is, and what it is not. Protein powder is not a magic bullet, it is just food. You should not expect it to do anything for you that other protein sources cannot. It is simply a convenient way to add protein to your diet. 

Women over 50 should try to get as much protein as they can from dietary protein sources like eggs, fish, legumes, meat, nuts, and seeds. Getting enough protein this way can be hard for some women, however, especially those with dietary restrictions. This is where protein powder can help. Adding a scoop of protein powder to your diet is a quick and easy way to boost your protein intake and ensure that you are meeting your nutritional needs. That said, not all protein powders are created equal.

What is the best protein powder for women over 50?

As long as you are eating a balanced diet, any type of protein (egg white, hemp, pea, etc._ will do. Just pick a protein source that tastes good and makes you feel good.

What you need to worry about when it comes to protein powder are the added ingredients. Many (if not most) protein powders are made with a cocktail of added ingredients that can cause painful side effects and long-term gut health problems. For instance, regularly eating certain food additives can alter the composition of your gut microbiome – the collection of microorganisms living in your gut. This is a huge problem because women over 50 already experience decreased gut microbiome diversity, which in turn is associated with weight gain, slower metabolism, and insulin resistance.

Although more research into gut microbiome’s relationship with age-induced changes in body composition and metabolism is still needed, it is safe to say that prioritizing your gut health at this time in your life is important. This is why you should choose a protein powder made with a short list of simple ingredients. 

Egg White Protein Powders

Egg White Protein Powder

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drink wholesome is the best protein powder for women over 50

drink wholesome is additive-free

One of the reasons why we make the best protein powder for women over 50 is that we do not use food additives like gums, lecithin, flavors, and artificial sweeteners. Even in small amounts, ingredients like these can cause painful gastrointestinal (GI) side effects. Here is a list of the most common food additives in protein powder:

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, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide

GI side effects occur because food additives are hard to digest. In some cases, this causes your colon to absorb extra water, leading to diarrhea. In other cases, the digestion-resistant food additives are fermented by your gut bacteria, which release gas. Gas can cause bloating, flatulence, and stomach pain. It can also slow colonic transit – the amount of time it takes food to pass through the colon – leading to constipation.

In the long term, regularly eating certain food additives can also disrupt regulatory pathways in your intestines, setting the stage for inflammatory bowel disease (IBD) and other systemic inflammatory disorders. Some additives, especially artificial sweeteners and sugar alcohols, can also alter your gut microbiome. An altered or dysbiotic gut microbiome is a huge driver of inflammation and linked to the development of several chronic diseases. Basically, using a protein powder made with food additives can do way more harm than good.

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free

Another reason why we make the best protein powder for women over 50 is that we do not use dairy-based proteins. Whey and casein, which are byproducts of cheese and yogurt production, are notorious for triggering GI issues because they contain lactose – a sugar most adults cannot digest.

drink wholesome is made with real foods

A final reason why we make the best protein powder for women over 50 is that we do not use protein concentrates or isolates. Nearly all other protein powders are made from one or both of these protein sources.

Protein concentrates and isolates have been stripped of the enzymes, fiber, and other natural digestive aids that help you break them down. This not only makes them hard to digest, but may also affect the balance of your gut microbiome. 

Instead of protein concentrates or isolates, we make a good protein powder for women over 50 with egg whites and almonds. These minimally-processed protein sources are a gut-friendly alternative to protein concentrates and isolates.

Unlike protein isolates and concentrates, egg whites and almonds contain enzymes that help you break them down. Egg whites are also low fiber, low FODMAP (good for IBS), alkaline (meaning they balance the pH levels in your gut) and probiotic (meaning they promote the growth of healthy gut bacteria). Our customers experience fewer digestive issues when using our egg white protein powder than when using any other type of protein supplement. 

For individuals unable to consume eggs, our almond protein powder is the best vegan protein powder for women over 50. Almonds are prebiotic, meaning they improve composition of your gut microbiome, and promote regular and healthy bowel movements.

In conclusion, our protein powders, because they are additive and dairy-free and made with simple protein sources, are a gut-healthy way to boost your protein intake.


easy to digest

“I worked with a dietitian and she turned me on to your product. I absolute favorite protein powder. The only brand I drink now. I so appreciate the clean simple trusted ingredients! Love that it’s a small business and that it was started by a normal person rather than a big corporation. Bonus that I feel comfortable sharing my smoothies with my little nieces and nephews!” – Katie

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.