How much protein do I need per day after 50?

If you are strength training regularly, aim for 1.2-1.6g of protein per kilogram of body weight daily. For a 70kg person, that is 84-112g per day, spread across meals. This is higher than the standard UK recommendation because active older adults need more protein to overcome age-related changes in how the body uses protein for muscle building.

Can I get enough protein without supplements?

Absolutely. Three meals containing a good protein source (eggs, fish, chicken, legumes, dairy) plus one protein-rich snack typically provides 80-120g daily. Supplements are a convenience, not a necessity. Whole foods also provide vitamins, minerals, and fibre that supplements cannot match.

Is too much protein bad for my kidneys?

For people with healthy kidneys, protein intakes of up to 2g per kilogram of body weight are considered safe by major nutrition bodies. If you have existing kidney disease or concerns, speak with your GP before significantly increasing protein intake. For most healthy adults over 50, the greater risk is eating too little protein rather than too much.

When is the best time to eat protein for muscle building?

Total daily intake matters more than exact timing. However, spreading protein across the day (25-40g per meal) and having protein within 1-2 hours after training appears to optimise muscle building. A protein-rich snack before bed, such as Greek yoghurt, can also support overnight muscle repair.