Protein is the most underrated nutrient for the over 50s. Most of us don’t eat enough of it — and the gap between what we consume and what we need widens exactly as we get older.
The reason this matters: from our mid-40s, we begin to lose muscle mass at a rate of 1–2% per year. This isn’t just about appearance. Muscle loss is linked to falls, fractures, metabolic slowdown, poor blood sugar control, and reduced quality of life. And adequate protein — alongside resistance exercise — is the primary nutritional tool we have to slow it down.
How Much Do You Actually Need?
The UK’s Reference Nutrient Intake (RNI) for protein is 0.75g per kilogram of body weight per day. For a 70kg person, that’s about 52g a day — roughly two chicken breasts.
However, most protein researchers now consider this figure too low for older adults. The current consensus among sports nutrition and ageing scientists is that people over 50 need between 1.2g and 1.6g per kilogram per day — almost double the official minimum.
For that same 70kg person, that’s 84–112g of protein a day. Most UK adults over 50 are consuming significantly less than this.
Why the Official Guidelines May Be Too Low
The RNI was set based on studies in younger adults. Research since then has shown that older muscles are less responsive to protein — they need a larger dose to trigger the same muscle-building response. This is called ‘anabolic resistance’, and it’s why older adults need more protein, not less.
The Best Protein Sources in the UK
Animal Sources
- Chicken breast — around 31g protein per 100g, lean and versatile
- Salmon — 25g per 100g, plus omega-3 fatty acids
- Eggs — 6–7g per egg, one of the most bioavailable protein sources available
- Greek yoghurt — around 10g per 100g; Fage, Chobani, and Arla all widely available in UK supermarkets
- Cottage cheese — underrated, around 11g per 100g
- Tinned fish — sardines, tuna, mackerel are all cheap, convenient and high in protein
Plant Sources
- Lentils — around 9g per 100g cooked, plus fibre
- Chickpeas and black beans — 7–8g per 100g cooked
- Tofu — 8g per 100g; firm tofu absorbs flavour well
- Edamame — 11g per 100g, easy to add to salads
- Quorn mince or fillets — around 14g per 100g, widely available in UK supermarkets
If you’re plant-based, it’s worth noting that plant proteins are generally less bioavailable than animal proteins. Eating a variety of sources and slightly increasing your overall intake helps compensate.
Practical Ways to Eat More Protein
Most people don’t fail on protein at dinner — they fail at breakfast and lunch. Some simple swaps:
- Swap toast for eggs at breakfast
- Add Greek yoghurt to porridge
- Choose a higher-protein lunch (tinned fish, chicken salad, bean soup) rather than a sandwich with a small amount of filling
- Add a handful of edamame or cottage cheese as a snack
- Consider a protein shake if you’re struggling to hit your target — unflavoured whey or pea protein added to porridge or a smoothie is the least disruptive way to add 20–30g
What About Protein Powders?
They’re not necessary, but they’re a practical tool if you struggle to eat enough through food alone. Whey protein is the most studied and has the best evidence for muscle synthesis. For those who are dairy-free, pea protein is a good alternative. Look for products with minimal added sugar — MyProtein, Bulk, and Optimum Nutrition all have good-value options available in the UK.
The Bottom Line
Aim for 1.2–1.6g of protein per kilogram of body weight per day, spread across meals rather than loaded into one sitting (muscles can only use around 30–40g at a time effectively). Prioritise whole food sources first, use protein supplements as a top-up if needed, and combine it with regular resistance exercise for the best results.