- Muscles respond less to protein with age, so aim for around 30 to 40 g per meal.
- Calcium (700 mg a day) and vitamin D support bones, alongside strength training.
- Vitamin B12 absorption can fall with age and some medicines. Ask your GP if you feel run down.
- Thirst weakens with age, so drink regularly rather than waiting to feel thirsty.
- Check with a pharmacist or GP about food and supplement interactions with your medication.
What changes after 50
From around middle age, people who do not train tend to lose muscle mass and strength gradually, and the rate speeds up in later decades. This matters because muscle is what keeps you able to climb stairs, carry shopping, get up from the floor and recover from illness or surgery. Bone density also declines, particularly for women after the menopause.
Two changes affect nutrition directly. First, muscles become less responsive to protein, a process often called anabolic resistance. The same meal that fully switches on muscle building in a 25-year-old may only partly do so at 65. Second, appetite and thirst tend to fall, so it becomes easier to under-eat protein and under-drink fluid without noticing.
The good news is that both muscle and bone still respond well to training at any age. Research consistently shows that strength training combined with enough protein slows or even reverses much of the decline. Our guide to strength training over 50 covers the training side.
Protein: bigger servings, spread evenly
The general UK reference intake of 0.75 g per kg is widely considered too low for older adults. For people over 50 who lift, aiming for 1.2 to 1.6 g per kg of body weight a day is sensible, and up to 2 g per kg is fine for healthy kidneys. For a 75 kg person, that is roughly 90 to 120 g a day as a starting point.
How you split it matters more than it does for younger people. Because muscles need a bigger nudge, aim for around 0.4 g per kg per meal, or roughly 30 to 40 g, three or four times a day. Breakfast and lunch are usually where older adults fall shortest.
- Breakfast: eggs with toast and a glass of milk, or Greek yoghurt with oats and fruit
- Lunch: a tin of salmon or tuna with a jacket potato and salad, or a lentil soup with a cheese sandwich
- Dinner: chicken, fish, lean meat or tofu with vegetables and potatoes, rice or pasta
- Before bed if appetite allows: a glass of milk or a small pot of cottage cheese
If your appetite is small, drinks such as milk, a milky coffee or a protein shake made with milk are an easy way to add protein without a bigger plate. Anyone with kidney disease should get advice from their GP before increasing protein.
Bones: calcium, vitamin D and loading
Adults need 700 mg of calcium a day, according to the NHS, and it is easy to get from food:
- A 200 ml glass of milk: roughly 240 mg
- A pot of yoghurt: roughly 200 mg
- A matchbox-sized piece of cheddar: roughly 200 mg
- Tinned sardines or pilchards with the bones, calcium-set tofu, fortified plant milks and green leafy vegetables also contribute
Vitamin D helps your body absorb calcium. The NHS advises everyone to consider 10 micrograms a day in autumn and winter, and people who rarely go outdoors should consider it all year. See our vitamin D guide.
Food supports bone health, but loading is what tells bones to stay strong. Lifting weights and impact such as brisk walking, stair climbing and, if suitable, some jumping send the signal. Our guide to strength training and bone health explains how. If you have been told you have osteoporosis, get guidance from your GP or a physiotherapist before starting impact work.
Vitamin B12, fluids and fibre
Vitamin B12 is found in meat, fish, eggs and dairy. Absorption can fall with age, and some common medicines, including metformin and acid-reducing drugs, can lower levels further. Deficiency can cause tiredness, pins and needles, a sore tongue, mood changes and memory problems. If any of these sound familiar, ask your GP about a blood test.
Fluids matter more than people think. Thirst is a less reliable signal with age, and even mild dehydration can cause headaches, tiredness, constipation and dizziness. Drink with every meal, have a glass of water after training and keep a drink nearby during the day.
Fibre helps keep bowels regular, supports heart health and helps manage blood sugar. Aim for 30 g a day from wholegrains, beans, fruit and vegetables, increasing it gradually. Our guide to fibre shows what that looks like.
Heart health and weight
Blood pressure and cholesterol tend to rise with age. The basics of a heart-healthy diet are well established: keep salt below 6 g a day, choose mostly unsaturated fats, eat oily fish once or twice a week, and fill up on fruit, vegetables, wholegrains and pulses. Regular exercise, including both conditioning and strength work, helps too.
Calorie needs often fall a little with age, mostly because people move less and carry less muscle. Training helps on both counts. If you are trying to lose weight, keep protein high and the deficit moderate so that you lose fat rather than muscle. Women going through the menopause may find the guide to menopause and fat loss useful.
Medication, supplements and getting started
Many people over 50 take regular medication, and some interact with food or supplements. Grapefruit affects how certain statins and blood pressure drugs work. People on warfarin are usually advised to keep their intake of vitamin K-rich foods, such as leafy greens, steady rather than avoiding them. St John's wort and some other herbal products interact with a wide range of medicines. A pharmacist can check your list in a few minutes.
Supplements worth discussing with your GP or pharmacist include vitamin D, and possibly calcium if your diet is low. Creatine, combined with strength training, has good evidence for supporting strength and muscle in older adults, but check with your GP if you have kidney problems or take several medications.
If you are starting or returning to training in your 50s or beyond, you will not be the only one. Members of all ages train together at Lycan Strength, and every class is scalable. The 7-day free trial includes a complimentary fitness assessment, which is a good place to start.
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Questions
How much protein do I need over 50?
If you train, around 1.2 to 1.6 g per kg of body weight a day is a good target, split into three or four servings of 30 to 40 g. Speak to your GP first if you have kidney disease.
Do I need a calcium supplement?
Most people can get the 700 mg a day they need from dairy or fortified alternatives. If your diet is low in these, or you have osteoporosis, ask your GP whether a supplement is right for you.
Is it too late to build muscle after 50?
No. Muscles respond to strength training at any age. Progress may be a little slower, but older adults consistently gain strength and muscle with regular training and enough protein.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
