Skip to content
HealthWorld

The Best Protein Powders for Women Over 50

Updated By the HealthWorld editorial teamHow we pick

We may earn a commission when you buy through our links, at no extra cost to you. Affiliate disclosure

As an Amazon Associate I earn from qualifying purchases.

Top picks at a glance

  1. 1
    Isopure Zero Carb Whey Isolate

    Best overall

    Isopure Zero Carb Whey Isolate

    Protein 25 g · Carbs 0 g

  2. 2
    Fairlife Core Power Protein Shake

    Best lactose-free shake

    Fairlife Core Power Protein Shake

    Protein 24 g · Calories 130

  3. 3
    Premier Protein Protein Shake

    Best ready-to-drink

    Premier Protein Protein Shake

    Protein 30 g · Calories 160

See all 5 picks and why ↓

After 50, protein helps you maintain muscle as you age, and many experts suggest older adults aim a little higher than the general minimum. Isopure Zero Carb is our top pick: 25 g of whey isolate protein, with very little lactose and no sugar. Fairlife Core Power and Premier Protein are easy ready-to-drink options, and Orgain is the plant-based choice.

Our picks

  1. Isopure Zero Carb Whey Isolate

    #1Best overall

    Isopure Zero Carb Whey Isolate

    100% whey protein isolate with 25 g of protein and 0 g of carbs and sugar per serving. Isolate has very little lactose.

    Protein 25 gCarbs 0 gAmazon Full facts →
  2. Fairlife Core Power Protein Shake

    #2Best lactose-free shake

    Fairlife Core Power Protein Shake

    24 g of complete milk protein per bottle from lactose-free, ultra-filtered milk, ready to drink.

    Protein 24 gCalories 130Amazon Full facts →
  3. Premier Protein Protein Shake

    #3Best ready-to-drink

    Premier Protein Protein Shake

    30 g of protein, 1 g of sugar and 24 vitamins and minerals per shelf-stable carton. No mixing needed.

    Protein 30 gCalories 160Amazon Full facts →
  4. Orgain Organic Protein Plant-Based

    #4Best plant-based

    Orgain Organic Protein Plant-Based

    21 g of protein from pea, brown rice and chia seed. USDA Organic, vegan, dairy-free and soy-free.

    Protein 21 gSource Plant blendAmazon Full facts →
  5. Optimum Nutrition Gold Standard 100% Whey

    #5Best classic whey

    Optimum Nutrition Gold Standard 100% Whey

    24 g of protein and 5.5 g of BCAAs per scoop, with whey protein isolate as the primary ingredient.

    Protein 24 gBCAAs 5.5 gAmazon Full facts →
Amazon's live top 100 in Protein

What to look for

Enough protein per serving
Aim for 20–30 g of protein per serving. Spreading protein across your meals, rather than eating most of it at dinner, helps you use it for muscle.
Easy digestion
If dairy bothers you more than it used to, choose a whey isolate, a lactose-free milk shake or a plant blend.
Low added sugar
Check sugar per serving, especially in ready-to-drink shakes and flavored powders.
Pair it with strength training
Protein works best for muscle when you also do resistance exercise, such as weights or bands, a few times a week.

Frequently asked questions

How much protein does a woman over 50 need?

The general minimum is 0.8 g per kg of body weight a day, but many experts suggest about 1.0–1.2 g per kg for older adults, and more if you're very active. Your doctor or a dietitian can give you a personal number, especially if you have a kidney condition.

Is protein powder good during menopause?

Muscle mass tends to decline with age and through menopause, so getting enough protein, together with strength training, helps you maintain it. A protein powder is simply a convenient way to reach your daily target.

Whey or plant protein after 50?

Both work. Whey is rich in leucine, the amino acid most linked to muscle building; plant blends suit dairy-free diets. Choose the one you digest well and enjoy.

Can protein powder support bone health?

Protein is one building block of bone, alongside calcium, vitamin D and weight-bearing exercise. A protein shake can be part of a bone-friendly diet but doesn't replace those other pieces.

Sources