Health
The power of protein after 50
Think you're getting enough protein? Most of us aren't!
By Carolyn Tate
Been feeling tired lately? Struggling with afternoon energy dips, or noticing your usual meals don't seem to sustain you like they used to? There might be a simple reason for that, and it’s probably not your iron levels. Once we hit 50, many of us discover that our nutritional needs have been quietly shifting for a while now – and protein can often be the missing piece of the puzzle.
When we start to get older, protein becomes far more than just a muscle-building nutrient. It's our ally against fatigue, our support for steady energy levels, and our defence against some of the gradual changes that come with ageing.
Clinical nutritionist Susie Allen from Your Vitality Nutrition sees these patterns regularly in her practice: "The type of things I see commonly in clinic when people are low in protein are poor gut health, struggling with sleep, muscle loss, mental health struggles, poor immunity and low energy."
Sound familiar? Here's the good news: small changes to how we approach protein can make a big difference to how we feel every day, and it doesn’t have to be hard.
Why protein is our best friend as we get older
From our 30s onwards, we start losing muscle mass – a process that accelerates dramatically after we hit 50. And if you’ve had the pleasure of being perimenopausal and/or post-menopausal, your drop in oestrogen makes things worse (another joy to add to the list!), speeding up both muscle and bone loss.
"Muscle acts as a glucose (sugar) sponge, storing it for later use and avoiding it turning to fat in our livers and reducing the risk of Type 2 diabetes," Susie explains. "Muscle also helps to prevent frailty and falls as we age."
The stakes couldn't be higher – falls, particularly those resulting in hip fractures, carry serious consequences. Susie points to the sobering statistic that around one-third of people over 50 years die within 12 months of a hip fracture.
But let’s focus on what we can do here to improve our chances: with consistent effort, new muscle and bone can be built well into your fifties and beyond.
The challenge is that our bodies become less efficient at processing protein as we age. "Beyond 50, the ability to break down foods that are higher in protein can diminish for several reasons including reduction in some chemicals called enzymes, not enough of an acidic environment in our guts and trouble chewing," Susie says.
How much protein do you really need?
With menopause accelerating bone and muscle loss, women over 50 need significantly more protein than they used to, says Susie: at least 1.2 grams per kilogram of ideal body weight, up from 1 gram per kilogram before perimenopause.
"So, someone who is 65kg would need at least 78g of protein, spread out throughout the day," Allen calculates. "Males need at least this amount too."
But here's where many people trip up: "100g meat is not the same as 100g protein, as most foods contain a mixture of protein, carbohydrates and fat," Susie warns. "This is where a lot of people fall down – thinking they have had a big steak so have met their needs for the day."
To put this in perspective, 20 grams of protein looks like:
● 80g red meat
● 87g chicken breast
● 93g almonds
● 85g salmon
● 85g prawns
● 121g feta
● ½ cup cottage cheese
● 3 whole eggs
● 167g tofu
● 242g chickpeas
● 263g lentils
Spot the warning signs of not getting enough protein
According to the Australian Bureau of Statistics, around 38% of people aged 60+ aren’t getting enough protein in their diet.
How do you know if you're not getting enough? Susie has learned to read the signs: "Afternoon slumps and cravings for sweets are big signs for me that someone has not had a nourishing protein-rich breakfast."
Other red flags include poor immunity, low energy, and struggling with sleep.
Smart strategies for protein success
Don’t fall into the trap of loading up at dinner and thinking that’s enough, warns Susie. "Often, we focus on dinner as the 'hero' meal," she says. "It's so important to spread protein evenly throughout the day though to top it up regularly."
Her practical tips include:
Start with a protein-rich breakfast
"Breakfast doesn't have to be toast or cereal. Leftovers (even curry!) are a great option for a healthy breakfast," Susie suggests. Other protein-packed morning options include Greek yoghurt with nuts and berries, cottage cheese with fruit, smoked salmon on wholegrain toast or scrambled tofu with vegetables. Even a protein smoothie made with milk and nut butter can set you up for steady energy levels.
Add protein boosters to familiar foods
Susie recommends simple additions that pack a protein punch: "You can incorporate these by having a few nuts with your piece of fruit as a snack. If having toast, top with some cheese or three eggs."
Use meal prep strategically
"One of my favourites is lentil curry," Susie says. Batch-cooking protein-rich meals like bean stews, chicken casseroles, or egg muffins means you'll always have nourishing options ready. The slow cooker becomes your best friend – cheaper cuts of meat become tender and flavourful whilst requiring minimal effort.
Budget-friendly and appetite-smart solutions
Worried about cost or struggling with a smaller appetite? Susie has solutions: "Try to make the protein you have easily digestible, such as meats in soups or slow cooked meals. The meats are partially broken down when they are cooked slowly for a long time."
Cheaper cuts work beautifully for slow cooking, and adding beans, lentils or chickpeas provides "cost-effective extra protein, fibre and nutrients."
For those with smaller appetites, Susie recommends protein-dense additions that don't take up much space: "Things like hemp seeds, flax seeds or nuts are a great way to add a protein hit without taking up too much space."
The professional's secret trick
Susie has a favourite protein hack she’s happy to share: "Take a bite of your protein first in your meal or snack. This will help to lessen any glucose spike that you will get from the meal. Less glucose spikes equals less diabetes risk plus better hormone and metabolism balance."
It's a simple change with powerful long-term benefits – the kind of practical wisdom that could mean the difference between feeling okay and feeling great as we get older.
And whether you’re closer to 50 or 80, Susie says your food choices can still make a difference to your health: "It's never too late to make a positive difference to your diet and your long-term health."
Feature image: Canva/alessandrobiascioli
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.
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