Best Protein Powder for Over 50s UK: How Much You Need and What It Costs
Older adults need more protein than younger adults, not less: at least 1.0 to 1.2g per kg of bodyweight a day, according to the European PROT-AGE and ESPEN expert groups. Our pick for the shake is Protein Works Whey Protein 360 GOLD, which gives 20g of protein a scoop.
Kevin, founder of WheyWise
Best everyday whey for over 50s
Protein Works
Whey Protein 360 Gold
2.4kg bag
Buy Whey Protein 360 Gold →Direct from Protein Works
If milky shakes don't appeal
Prozis
Clear Whey Isolate
500g bag
Buy Clear Whey Isolate →Direct from Prozis
Under £1 per 25g of protein on Amazon
Bulk
Pure Whey Protein
1kg bag
Buy Pure Whey Protein →Live price across UK retailersSee all UK alternatives in the live comparison table →Quick answer
No dietitian body endorses a brand, but the guidance on what an older adult's whey has to do is clear: at least 1.0 to 1.2g of protein per kg of bodyweight a day, according to the European PROT-AGE and ESPEN expert groups, and more protein in each meal than a younger person needs. Our pick is Protein Works Whey Protein 360 GOLD, which gives 20g of protein a scoop at 67p per 25g of protein in the 2.4kg bag on an OnTap subscription, so a 30g protein shake costs about 81p. If a milky shake does not appeal, Protein Works Clear Diet Whey GOLD is a juice-style alternative at £1.37 per 25g of protein. Protein contributes to the maintenance of muscle mass, and the same guidance pairs it with regular activity.
Older adults are advised to eat more protein than younger adults, not less, and many find that easier to do with a shake than with bigger meals. This guide sets out what the published guidance says, how much protein one shake should contain, and which powders do that job best for the money. The figures come from two European expert groups and one study of older and younger men; every price is from the retailers' own listings, and the guidance is written for people over 65, so a fit 50-something can treat it as the floor rather than the target.
How much protein do older adults need a day?
Healthy older adults need at least 1.0 to 1.2g of protein per kg of bodyweight a day, according to both the PROT-AGE Study Group (2013) and the ESPEN expert group (2014). That is well above the UK Reference Nutrient Intake of 0.75g per kg for adults. PROT-AGE advises 1.2g per kg or more for older people who exercise or are otherwise active, and 1.2 to 1.5g per kg for most older people with an acute or chronic illness.
| Who | Protein per kg a day | For a 75kg person | Source |
|---|---|---|---|
| UK adults (reference intake) | 0.75g | 56g | UK RNI |
| Healthy older adults | At least 1.0 to 1.2g | 75g to 90g | PROT-AGE, ESPEN |
| Active older adults | 1.2g or more | 90g or more | PROT-AGE |
| Older adults with acute or chronic illness | 1.2 to 1.5g | 90g to 113g | PROT-AGE, ESPEN |
Bauer J et al. (2013), Evidence-based recommendations for optimal dietary protein intake in older people, Journal of the American Medical Directors Association. Deutz NE et al. (2014), Protein intake and exercise for optimal muscle function with aging, Clinical Nutrition.
There is one important exception. PROT-AGE says older people with severe kidney disease who are not on dialysis may need to limit protein, so anyone with kidney disease should talk to their GP before raising their intake.
How much protein should one shake contain for an older adult?
Aim for about 30g of protein in a shake. In a 2015 analysis, Moore and colleagues found that muscle protein synthesis in healthy men of about 71 levelled off at roughly 0.40g of protein per kg of bodyweight in one meal, against 0.24g per kg in men of about 22. For a 75kg man, that is about 30g in one sitting against about 18g for his younger self.
| Group | Protein per kg in one meal | For a 75kg man |
|---|---|---|
| Older men, about 71 | 0.40g | 30g |
| Younger men, about 22 | 0.24g | 18g |
Moore DR et al. (2015), Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men, Journals of Gerontology Series A. One retrospective analysis of men only; the gap was clearer per kg of lean mass than per kg of bodyweight.
In practice that means a scoop and a half of most whey powders rather than the single scoop printed on the tub. A standard 20g-a-scoop whey is a reasonable top-up for a younger lifter but on the light side for an older one.
What's the best whey protein for over 50s?
The best whey for most people over 50 is Protein Works Whey Protein 360 GOLD: 20g of protein a scoop, 67g to 68g per 100g, and 67p per 25g of protein in the 2.4kg bag on an OnTap subscription, so a 30g protein shake of a scoop and a half costs about 81p. If you would rather get close to 30g from one scoop, Optimum Nutrition Gold Standard 100% Whey gives 24g a scoop, but at £1.23 per 25g of protein in its 4.53kg tub it costs about £1.48 for a 30g shake.
| Powder | Protein per scoop | Cost per 25g of protein | Cost of a 30g protein shake |
|---|---|---|---|
| Protein Works Whey Protein 360 GOLD | 20g | 67p (2.4kg, £43.99 OnTap) | 81p |
| Optimum Nutrition Gold Standard | 24g | £1.23 (4.53kg, £170) | £1.48 |
| Protein Works Clear Diet Whey GOLD | 82g per 100g | £1.37 (1kg, £44.99) | £1.65 |
Protein Works prices from theproteinworks.com, without code WW12 (12% off). Optimum Nutrition from Amazon UK.
Best everyday whey for over 50s
Protein Works Whey Protein 360 Gold
2.4kg bag
The cheapest way we found to get a full 30g protein shake from a whey that clears 20g a scoop.
or compare all UK prices →Best everyday whey for over 50s
Protein Works Whey Protein 360 Gold
2.4kg bagPros
- + 20g of protein a scoop, 67g to 68g per 100g
- + About 81p for a 30g protein shake from the 2.4kg bag on OnTap subscription
- + Unflavoured version for porridge, soup and baking
Cons
- – Needs a scoop and a half to reach 30g of protein
- – Contains milk
●Nutrition per scoop · 20.4g protein in 30g▼
Protein makes up 68%
of this 30g scoop · 113 kcal total
Is whey or plant protein better for older adults?
Whey is the better choice for older adults who eat dairy. Gorissen and colleagues measured whey at 43% essential amino acids in 2018, against 21% to 22% for oat, lupin and wheat protein isolates, and since older muscle needs more protein to respond, starting from the denser source makes each shake count. The same paper found that blending plant proteins brings them much closer to animal protein.
| Protein source | Essential amino acids, % of protein |
|---|---|
| Whey | 43% |
| Milk | 39% |
| Casein | 34% |
| Oat, lupin and wheat isolates | 21% to 22% |
Gorissen SHM et al. (2018), Protein content and amino acid composition of commercially available plant-based protein isolates, Amino Acids.
If you avoid dairy, choose a blend and a slightly bigger serving. Protein Works Vegan Protein 360 GOLD is a plant blend at 82g of protein per 100g and 54p per 25g of protein in the 2kg bag. Our vegan protein vs whey guide goes into the evidence.
Which protein powders are easiest to drink and lowest in sugar?
Clear whey is the easiest protein to drink if milky shakes put you off: it is a whey isolate that mixes into a thin, fruit-flavoured drink. Protein Works Clear Diet Whey GOLD costs £1.37 per 25g of protein in the 1kg bag. Prozis Clear Whey Isolate is cheaper, at £1.05 per 25g of protein in the 500g pouch or 95p with code WHEYWISE, and the mango-peach pack WheyWise's founder owns lists 81% protein and 0g of sugar.
| Option | Best for | Cost per 25g of protein |
|---|---|---|
| Prozis Clear Whey Isolate | Cheapest juice-style drink | £1.05 (500g), 95p with WHEYWISE |
| Protein Works Clear Diet Whey GOLD | Juice-style drink, bigger bag | £1.37 (1kg) |
| Protein Works Whey Protein 360 GOLD, Unflavoured | Stirring into porridge, soup or yoghurt | 67p (2.4kg, OnTap) |
Two practical points. If grip is an issue, a battery-powered mixer bottle does the shaking for you and works with any of these powders. And sugar varies by flavour, so check the “of which sugars” line per serving on the label before you buy. For more ways to use unflavoured protein, see our guide to protein powder for smoothies, oats, coffee and baking.
If milky shakes don't appeal
Protein Works Clear Diet Whey Protein Gold
1kg bag
A clear whey for anyone who finds a creamy shake too heavy.
or compare all UK prices →If milky shakes don't appeal
Pros
- + Thin, juice-style drink instead of a milkshake
- + 82g of protein per 100g
Cons
- – £1.37 per 25g of protein, about twice the cost of a regular whey
●Nutrition per scoop · 20.5g protein in 25g▼
Protein makes up 82%
of this 25g scoop · 84 kcal total
What does a daily protein shake cost?
A daily 30g protein shake costs about £24 a month with Protein Works Whey Protein 360 GOLD from the 2.4kg bag, and about £44 a month with Optimum Nutrition Gold Standard from its 4.53kg tub. The table works out a month of daily 30g shakes for each powder in this guide.
| Powder | Per 30g protein shake | 30 days |
|---|---|---|
| Protein Works Vegan Protein 360 GOLD (2kg) | 65p | £19.48 |
| Protein Works Whey Protein 360 GOLD (2.4kg) | 81p | £24.26 |
| Prozis Clear Whey Isolate (500g) | £1.26 | £37.84 |
| Optimum Nutrition Gold Standard (4.53kg) | £1.48 | £44.44 |
| Protein Works Clear Diet Whey GOLD (1kg) | £1.65 | £49.38 |
Pack price divided by the protein in the pack, before any discount code. Check the live whey comparison for today's prices.
Do you need protein powder at all over 50?
No. Protein powder is a convenience, not a requirement: milk, yoghurt, eggs, fish, meat, beans and lentils all count towards the same daily total. A shake earns its place when appetite is small, when cooking a protein-rich meal three times a day is a chore, or when you are training and want to reach the higher end of the guidance without eating more food. If you are unsure whether you are falling short, our guide to the signs you need more protein is a good starting point, and how much protein powder per day covers servings for every age.
Frequently asked questions
Is whey protein safe for older adults?
Whey is a milk protein, so it is a normal food for most older adults who are not allergic to milk. The PROT-AGE guidance makes one exception: people with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney disease or take regular medication, check with your GP before adding a daily shake.
How much protein powder should a 70-year-old take?
Usually one shake a day. A 70kg person aiming for the PROT-AGE minimum of 1.0 to 1.2g per kg needs 70 to 84g of protein a day, and one shake of about 30g covers a third of that. Get the rest from meals.
Can protein powder help older adults keep their muscle?
Protein contributes to the maintenance of muscle mass, and a shake is an easy way to reach the higher intakes older adults are advised to have. The ESPEN expert group pairs protein with daily physical activity, including resistance exercise, for as long as possible.
Should older adults have a protein shake after exercise?
After exercise is a good time, but not the only one. The International Society of Sports Nutrition says protein helps whether it is taken before or after training, and spreading protein over the day in decent servings matters more than the exact timing.
Is clear whey good for older people who don't like milkshakes?
Yes. Clear whey is a whey isolate that mixes into a thin, juice-style drink rather than a milkshake. Protein Works Clear Diet Whey GOLD costs £1.37 per 25g of protein in the 1kg bag, and Prozis Clear Whey Isolate costs £1.05 per 25g of protein in the 500g pouch, or 95p with code WHEYWISE.
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