Protein after 50: how much you need and how to get it

How much protein Australians need after 50 and after 70, what the guidelines say, and whether a protein supplement makes sense for older adults.

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Recov co-founder Fab Azzolini, who has trained for 45 years
Recov By RecovPublished · Last updated · 6 min read

Australians need at least as much protein after 50 as before, and more after 70. The NHMRC's recommended intake rises from 0.84 to 1.07 g per kilogram of body weight a day for men over 70, and from 0.75 to 0.94 g/kg for women. Recov is an easy way to add it: a complete protein, pre-digested, in tablets.

About us: we're Recov, an Australian brand from Future Supplements Pty Limited. Some of our longest-standing customers are over 60. Recov Protein Concentrate has been sold since 2010: 180 tablets a bottle, from $79.95 on subscription.

How much protein do you need after 50?

Between 51 and 70, the NHMRC Nutrient Reference Values keep the recommended dietary intake the same as for younger adults: 0.84 g of protein per kilogram of body weight a day for men (about 64 g) and 0.75 g/kg for women (about 46 g).

What often changes in your 50s is everything around the number. Routines shift, meals can get smaller or less regular, and for many people training matters more than it did at 30, not less. Hitting the same target takes more intention.

Does your protein need change after 70?

Yes. Over 70, the NHMRC raises the recommended intake to 1.07 g/kg a day for men (about 81 g) and 0.94 g/kg for women (about 57 g). Its rationale notes that older adults appeared to have higher protein requirements for maintenance, so it set the estimated requirement for people over 70 25% higher than for younger adults.

International experts go further. The PROT-AGE Study Group, convened by the European Union Geriatric Medicine Society, recommends that people over 65 average at least 1.0–1.2 g of protein per kilogram of body weight a day (Bauer et al., Journal of the American Medical Directors Association, 2013). It also recommends regular endurance and resistance exercise at a level that's safe for the individual.

Are older Australians getting enough protein?

Most Australians meet the recommended intake. The Australian Bureau of Statistics' Usual Nutrient Intakes release, from its 2023 survey, found 98.5% of people had an adequate protein intake. The gap opens with age: 14.7% of men aged 75 and over had an inadequate intake, as did 6.2% of women in that group.

So for most people over 50 the job isn't fixing a shortfall. It's staying comfortably above the line as needs rise, and making sure the protein you eat is complete.

Pre-digested plasma peptides. All 20 amino acids, absorbed in 15–25 min.

Recov Protein Concentrate

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Should seniors take protein supplements?

Food comes first. The Australian Dietary Guidelines recommend 2½ serves a day from the lean meats and alternatives group for men over 50, and 2 serves for women. A serve is 65 g of cooked lean red meat, 80 g of cooked chicken, 100 g of fish, two large eggs, a cup of legumes or 170 g of tofu.

A supplement makes sense when meals don't cover it: a small appetite at breakfast, a busy day, travel, or training that has you wanting protein at times you don't feel like a meal. MedlinePlus, the US National Library of Medicine's health site, notes that you don't need every amino acid at every meal, but that "getting a balance of them over the whole day is important". A supplement you can take at any point in the day makes that balance easier.

Can a 70-year-old take protein supplements?

Generally, yes. Age alone isn't a reason to avoid a protein supplement. What matters is your own health. If you're managing a health condition or taking prescription medication, talk to your doctor or pharmacist before adding any supplement. That advice sits on Recov's own FAQ too.

What kind of protein suits older adults?

The same qualities that make protein good at any age, weighted toward ease:

  1. Complete. Every essential amino acid, which your body can't make and must get from food.
  2. Easy on your routine. Something you'll take every day without fuss.
  3. Light to take. Some people find a large shake too filling alongside meals.
  4. Transparent. Every ingredient listed with an amount.

Where does Recov fit after 50?

Recov is an Australian brand from Future Supplements Pty Limited. It has been sold since 2010 and is made to EU manufacturing standards. It's porcine plasma protein, pre-digested into di- and tri-peptides. Your gut takes these up directly through a transporter called PEPT1, and they reach your bloodstream in 15–25 minutes, with no heavy shake to digest.

We call this the Bi-Peptide Window. Your whole bloodstream carries only 2–3g of amino acids at any moment. Six tablets of Recov deliver roughly that entire amount, already broken down into small peptides your body absorbs directly. Peptides are burned for energy about ten times more slowly than free amino acids, so more of every tablet goes to work.

There's no shake to finish and no flavour. It's a complete protein with all 20 amino acids, and it's dairy-free and lactose-free. Each serve also carries 4.46 mg of naturally occurring iron, which contributes to normal energy production. Every ingredient is listed on the ingredients page.

Recov has long-term customers well past 50. One of them, Garry J., wrote in a review on recovfaster.com:

Garry J.Review on recovfaster.com

I'm 63 years old and have been on Recov for about 7 years. I've trained all my life and have tried every protein/amino acid supplement under the sun. You can believe me when I say that you CAN'T go past Recov.

What changes when you keep training into your 40s and 50s?

Your drive doesn't change. What changes is how you plan around it. Three shifts:

At 25 From 40 on
Protein at meals Often skewed to dinner An even amount at every meal. The same daily protein spread evenly produced 25% higher 24-hour muscle protein synthesis than loading it into dinner (Mamerow et al., Journal of Nutrition, 2014).
Rest days Assumed Planned, with protein on rest days too.
Training Chase volume Quality sessions over sheer volume.

Our guide to how much protein you can absorb at once covers the research on spreading protein in full.

Is Recov good for masters athletes?

If you're still racing, lifting or playing in your 50s, 60s and beyond, your needs sit toward the athlete end. The 2016 joint position statement from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine puts athletes at 1.2–2.0 g/kg a day, spread across the day and after hard sessions. On training days, the dosing chart on the product page puts four Recov tablets before your session and two to four after, depending on your level.

How do you take Recov?

With water, together or split across the day. Six tablets a day is the standard, 8–12 on training days and 12–18 in the heaviest training blocks. The label sets a serve at four tablets.

Frequently asked questions

Should a 50-year-old take a protein supplement?

If your meals don't reliably cover your protein, or you train and want protein around sessions, a supplement is a practical way to close the gap. Recov is complete and pre-digested, with nothing to mix.

How much protein does a 70-year-old need?

The NHMRC recommends 1.07 g per kilogram of body weight a day for men over 70 and 0.94 g/kg for women. The PROT-AGE group suggests at least 1.0–1.2 g/kg for people over 65.

Is it better to get protein from food or supplements?

Food first, always. A supplement fills the gaps around meals.

Can I take Recov with my medication?

Recov is one protein source plus two tableting aids. If you take prescription medication or manage a health condition, check with your doctor or pharmacist before starting any supplement. More in the FAQ.

Is Recov suitable for everyone?

No. It's made from porcine plasma, so it isn't suitable for vegetarians or vegans, halal or kosher diets, or anyone who avoids pork.

How much does Recov cost?

A 180-tablet bottle is $119.95 one-time, or from $79.95 a bottle on subscription, which you can pause or cancel anytime. Your first order is covered by a money-back guarantee. See Recov Protein Concentrate.

Recov is made to EU manufacturing standards. Anti-doping bodies do not approve or endorse any supplement; if you are drug-tested, check Recov with your sporting body before you take it. Always read the label and follow the directions for use.

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