What Is the Daily RDA of Protein For Women Over 50?

Aging gracefully is a goal many of us want to achieve. However, what does that look like? For many of us, it’s the ability to stay strong, healthy, and independent. As you might imagine, much of that relies on your health. Part of that means getting enough protein in your diet. Getting enough protein for women over 50 can be challenging. This is especially true with all the changes that come with aging. Did you know that those with muscle weakness are three times more likely to have dangerous falls as they get older?¹ Muscle mass decreases between 3-8% per every decade after the age of 30. After the age of 60, the rate of decline can be even higher.

This is why it’s important to prioritize protein for older women. As we age, our bodies become more resistant to using the protein available to us. That said, it’s critical that you get optimal amounts to maintain healthy body functions. 

In this article, I’m going to share with you the importance of getting ample amounts of protein into your diet. You’ll learn how to calculate protein intake, as well as where to find sources of high protein. If you’re like me and want to find fun ways to increase your protein, protein powders are a great way to do this! Below you’ll learn the best protein powder for women over 50, as well as what to avoid.

What Is the Function of Protein?

Your body is a complex system with organisms, cells, tissues, and more. The function of protein varies within your body. Long chains of amino acids make up proteins that help build and repair tissues. Protein also assists in chemical reactions in the form of enzymes. Think of processes such as digestion, muscle contraction, and energy production. 

Some proteins act as hormones, sending messages throughout the body. Examples of these protein polypeptides include insulin, ACTH, glucagon, and HGH (human growth hormone). ACTH is your adrenocorticotropic hormone, which regulates cortisol production. Protein also facilitates the creation of antibodies. These immunoglobulins help detect and fight pathogens in the body. 

Certain proteins, such as collagen, provide structural support. Keratin is another type of protein that supports hair, skin, and nail growth. Believe it or not, protein even plays a role in helping your body maintain a healthy pH. This is important in regulating body fluids. In addition to this, protein helps your body transport and store nutrients. 

As you can see, the function of protein is vast! Your body depends on protein to function. Seeing how important protein is, how do you know if you’re getting enough of it? More importantly, how to consume enough protein for women over 50?

How Much Protein Should Women Over Age 50 Consume?

Since this is such a vital nutrient, what is the recommended daily protein intake for women over 50? The current Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound of body weight. Using this, you can calculate protein intake to ensure you’re getting enough to meet your needs. Since older women need more protein, this number will be higher. I recommend the daily protein intake for women over 50 to be around 1.2 – 1.6 grams of protein/kg of body weight per day. This translates to 0.54 – 0.72 grams/pound body weight per day. So, a 150-pound woman who engages in moderate exercise should aim to consume 81-108 grams of protein per day. 

How do you break this down in a practical way? It’s always best to start your day with as much protein as possible. This will help you stay satisfied and avoid unhealthy cravings throughout the day. Try to get at least 30 grams of protein for breakfast. If you don’t enjoy eating a large meal in the morning, don’t worry! I have the perfect solution that gives you the majority of your breakfast protein needs in one simple scoop. Aim for 30-40 grams of protein for lunch. Consider lean chicken or beef to top a colorful salad. Protein-rich meals in the evening may lead to indigestion in some people. That said, it’s perfectly fine to go lighter, aiming for between 15-20 grams of protein for dinner.

Are you concerned you won’t be able to meet your daily protein intake needs through meals alone? That’s where high protein snacks come in! There are many sources of high protein out there, including dairy, meat, nuts, seeds, and legumes. However, if you have a leaky gut or are following The Myers Way®, you will need to avoid some of these foods. The good news is you can still get plenty of protein with quality protein powders. I’ll even share with you the best protein powder for women over 50! 

Risks Associated with Low Protein Consumption

As I mentioned before, many functions of protein are performed behind the scenes. Protein for women over 50 should really be a top priority when it comes to nutrition. Consider the risks associated with low protein consumption. Since protein plays a role in several functions, not getting enough can result in:²

• Brittle hair and nails: Keratin is an important protein for healthy hair and nails. Lack of adequate protein for older women can lead to dry, brittle nails and hair breakage.
• Muscle weakness: Strength and movement use frequent, regular muscle contractions. Low protein consumption can lead to muscle weakness and potential injury.
• Higher risk of fractures: Lower bone density due to hormones, metabolism, or illness can lead to weakness and fractures. Not consuming enough protein can increase these risks.
• Slow wound healing: Protein helps wound healing by building new tissue. Lack of optimal protein consumption can lead to slower wound healing. This can increase your risk of secondary infection.
• Poor immune system function: Proteins help create antibodies to fight off pathogens. Inadequate daily protein intake for women can lead to poor immune function. This can increase your risk for recurring illnesses and infections. 
• Fatigue: Protein helps with energy production at the cellular level. If you’re not getting enough quality protein, you may experience more fatigue.
• Mood Changes: Certain amino acids found in protein act as neurotransmitters. These can help regulate your mood. Poor protein intake can lead to an insufficiency of these neurotransmitters. This can produce mood changes and increase the risk of developing anxiety or depression.
• Edema: Excess fluid in cells and tissues can lead to discomfort and limited mobility. Since protein helps with fluid balance, not getting enough can increase one’s risk for edema in certain areas of the body.
• Osteoporosis: Calcium loss during hormonal changes can increase your risk for osteoporosis. Low protein consumption may lead to phosphorus deficiencies. This mineral imbalance can increase the risk of calcium loss and osteoporosis.

Now that you know the risks of not consuming enough protein, let’s talk about the benefits. 

Benefits of Consuming Recommended Protein Intake

If protein is an essential nutrient, there must be many benefits to getting enough protein, right? Correct! Consuming enough protein for women over 50 offers a host of benefits.

Increased Muscle Mass

As you age, you naturally lose muscle mass. It’s one reason why the appearance of your face seems to change. This is true of body composition as well. Consuming enough protein for older women results in increased muscle mass. It’s not about bulking up, muscle mass plays a crucial role in protecting your bones and organs! Your body has muscles that cover your entire body. Meeting the daily protein intake for women can help you maintain muscle strength. It can also help vital organs function properly³

Lower Rates of Chronic Disease

Can consuming optimal amounts of protein help reduce your risk for chronic disease? Many experts believe that diets high in red meat increase your risk for chronic disease. Examples include heart disease, obesity, and even cancer. However, when considering protein quality it’s more important to ask yourself where you’re sourcing your protein from. Some research suggests it’s not the red meat itself that is dangerous, but the ultra-processed meats that are harmful. Ultra-processed meats contain nitrates and chemicals that can increase inflammation and contribute to chronic diseasenote title=”Benefits and Risks Associated with Meat Consumption during Key Life Processes and in Relation to the Risk of Chronic Diseases” author=”Carlotta Giromini and D. Ian Givens” publication=”Foods” year=”2022″] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9318327/[/note] Hypertension, cardiovascular disease, diabetes, and cancer all have ties to chronic inflammation in the body. Opt for grass-fed, organic, lean meats to lower these risks. 

Improved Immune Function

One function of protein is that it supports a healthy immune response. The amino acids that make up protein help create immunoglobulins, or antibodies. Think of antibodies as warriors inside you. They help fight off infection in the body. Once your cells create antibodies against certain pathogens like viruses or bacteria, it’s easier to eliminate them⁴ 

Low Risk of Cognitive Decline

What if I told you there was a link between protein intake and cognitive health? The connection between the two may lie in peptides called myokines. When you exercise, your muscles excrete myokines into the body. Several studies show how myokines have a positive effect on both physical and cognitive health⁵

Improved Skin & Hair Health

Who doesn’t want youthful-looking skin and hair, even as they age? While menopause does tend to change the texture of your hair, protein for women over 50 can still support strong, healthy locks. Collagen protein peptides are superstars when it comes to skin health! Make sure your daily protein intake for women includes a quality collagen supplement. It’s a great way to minimize signs of aging and encourage plump, glowing, youthful-looking skin. 

How To Increase Protein For Women Over 50

Getting enough protein for older women can help support strength, immunity, and a glowing appearance. Incorporating sources of high protein into your diet can also help you maintain a healthy weight as you age. 

If you enjoy eating meat, choose organic, non-GMO varieties. Chicken, beef, and fish are great examples. Paleo powders are another great way to make sure you’re meeting the daily protein intake for women. The problem with some protein powders is that they contain fillers, additives, and artificial ingredients. These are toxic and can do more harm than good. Paleo protein powder is one of the cleanest ways to get optimal amounts of protein. However, what’s the best protein powder for women over 50?

After searching for protein powders that failed to meet my needs, I knew it was time to create my own. My Paleo Protein powder contains 21 grams of non-GMO, grass-fed beef protein in every scoop! I made sure it also came hydrolyzed for maximum absorption and usability.

Not only is my paleo protein powder superior in nutrition, they also come in six delicious flavors! My Salted Caramel makes a refreshing addition to your morning frappe. Strawberries and Cream is great to add to healthy desserts. You can even amp up your morning waffles with a scoop of classic Vanilla Bean! Each flavor of paleo protein powder supports skin, joints, and gut health. They also encourage healthy immune and muscle function. They’re easy to incorporate into your routine and are The Myers Way® approved!

Final Word on Protein For Women Over 50

As I’ve said before, protein is life…and for good reason! From wound healing to gut health to immune support, the function of protein is impressive and widespread. Getting enough protein for women over 50 means being more intentional about what you put on your plate (or in your smoothie!) The daily protein intake for women varies slightly due to lifestyle. However, we can all agree that not consuming enough protein has detrimental consequences! 

You can calculate protein intake to see if your current diet is meeting your protein needs. Finding sources of high protein can come in foods and paleo protein powder. I recommend organic, grass-fed beef and chicken. Or, if you like fish, wild-caught varieties such as salmon. If you’re looking for fun ways to incorporate more protein into snacks, treats, and smoothies, check out my entire Paleo Protein powder collection! You will love the variety, quality, and taste. Most of all, you’ll love knowing you’re getting ample amounts of quality protein that support optimal health as you age gracefully.