Evidence explainerMidlife Strength & Creatine

How Much Protein Do Women Need After 50? What the Evidence Says

Expert guidance for older adults sets protein at 1.0 to 1.2 g per kg of body weight a day, more if active. Protein supplements add a little muscle and strength to training, with less benefit as people get older.

By Kymata Health editorial teamPublished October 10, 2026Last verified October 10, 2026

Medical review pending. Written by our editorial team from the studies and documents cited below; a credentialed clinician has not reviewed it yet. Educational only, not medical advice.

Key takeaways

  • The PROT-AGE group recommends at least 1.0 to 1.2 g of protein per kg a day for people over 65, 1.2 g or more for those who are active, and 1.2 to 1.5 g for most with acute or chronic disease [1].
  • People with severe kidney disease (eGFR under 30) who are not on dialysis may need to limit protein instead [1].
  • Across 49 trials (1,863 people), protein supplements during resistance training added 0.30 kg of fat-free mass and 2.49 kg of strength; benefits shrank with age [2].
  • Total protein above about 1.6 g per kg a day added no further muscle gain in those trials [2].

How much protein

Older adults need more protein than younger adults to offset age-related changes in protein metabolism and a weaker muscle-building response to protein [1]. The PROT-AGE study group recommends an average of at least 1.0 to 1.2 g per kg of body weight a day for people over 65 [1].

For a 70 kg (154 lb) woman, 1.0 to 1.2 g per kg works out to 70 to 84 g a day. PROT-AGE advises 1.2 g per kg or more for people who exercise, and notes that evidence was not yet sufficient for specific advice on protein quality or timing [1].

When to be careful

The main exception is severe kidney disease: people with an eGFR below 30 who are not on dialysis may need to limit protein [1]. Anyone with kidney disease should set a protein target with their clinician.

What protein supplements add to training

A meta-analysis of 49 randomized trials found protein supplementation during at least 6 weeks of resistance training increased one-repetition maximum strength by 2.49 kg and fat-free mass by 0.30 kg [2]. The effect on fat-free mass fell with increasing age, and total intakes above about 1.62 g per kg a day added nothing further [2].

A 2020 correction to that paper added a conflict-of-interest disclosure: one author served on the advisory board of a sports-supplement maker [2]. Food and supplements both count toward the daily total; see our guide to how much protein builds muscle.

Protein, training and creatine together

In postmenopausal women, creatine's small gains in lean mass and strength appeared when it was combined with resistance training [3]. Protein and creatine support training rather than replace it; our creatine guide for women over 40 has the details.

Quick answers

Is protein timing important?

The PROT-AGE group said evidence was not yet sufficient to make specific recommendations on protein timing or quality [1].

More in Midlife Strength & Creatine

References

  1. [1]Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc, 2013. PMID 23867520
  2. [2]A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 2018. PMID 28698222
  3. [3]Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. J Int Soc Sports Nutr, 2026. PMID 42141930

Dietary supplements are not intended to diagnose, treat, cure or prevent any disease, and these statements have not been evaluated by the FDA. Prescription options need a licensed clinician. Talk to your clinician or pharmacist before starting anything new, especially if you take prescription medicines, are pregnant or breastfeeding.

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