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.