The short answer: Maybe. Getting enough protein matters as you get older, but that does not mean you need huge servings or a protein shake every day.
Protein helps your body build and repair muscle. Muscle helps you move, carry groceries, climb stairs, and stay steady on your feet. As we age, we tend to lose muscle. Strength exercises, such as lifting weights or using resistance bands, can help. Eating enough protein helps too.
How much protein is enough?
The standard adult guideline is 0.8 grams of protein for each kilogram of body weight per day. For a person who weighs 150 pounds, that is about 55 grams a day.
Some expert groups suggest that healthy older adults aim for 1.0 to 1.2 grams per kilogram instead. For a 150-pound person, that is about 68 to 82 grams a day. This higher range is a suggestion, not a rule for everyone. Your needs may differ based on your health, activity, and how much you eat overall.
Food first is a good place to start
You can get protein from eggs, yogurt, fish, chicken, tofu, beans, lentils, nuts, and many other foods. You do not have to eat it all at dinner. Try adding a protein food to meals throughout the day.
A protein powder can be handy if you struggle to eat enough, but it is not required. Food also gives you other nutrients your body needs.
Protein is only part of the picture
Eating more protein alone will not keep your muscles strong. Regular movement matters, especially strength exercise. Getting enough food overall matters too. If you eat too little, your body may not have the energy it needs to maintain muscle.
The bottom line: After 50, it is worth paying attention to protein. You may benefit from more than the standard adult minimum, but there is no one-size-fits-all number. If you have kidney disease or have been told to limit protein, talk with your healthcare professional before changing how much you eat.