Are you over 50 and wondering if plant protein can really help you stay strong, build muscle, and support healthy aging? You’re not alone.
Many people over 50 ask the same question: Should I choose plant protein or animal protein for better strength and muscle gains?
The answer is finally clear thanks to new research. And the good news is: if you follow a plant-based lifestyle, you’re not missing out.
Let us break it all down for you in easy language.
What the Research Says
A large study reviewed 18 other research papers that compared plant protein vs. animal protein in both younger and older adults.
Here’s what they found:
- People over 50 gained just as much muscle and strength from plant protein as they did from animal protein.
- This means whether you drink soy protein shakes or eat chicken, your results can be the same.
- For younger people, animal protein had a slight edge in lean mass gains, but not in total strength.
So if you’re past 50, you’re not at a disadvantage with plant protein.
What Are the Best Plant Proteins?
To keep your strength up, you want to make sure you’re getting “complete proteins.” These are proteins that include all 9 essential amino acids your body needs to build and repair muscle.
Great complete plant proteins include:
- Soy (tofu, soy milk, tempeh)
- Quinoa
- Buckwheat
- Hemp seeds
- Spirulina (blue-green algae)
Even if you eat beans, seeds, and grains that don’t have all 9 amino acids, your body can still combine them over the day to make a complete protein. So don’t stress too much!
How Much Protein Do You Need After 50?
Protein needs go up as we age. Here’s a simple guide:
- Healthy adults over 50: 0.5 grams per pound of body weight daily
- If you’re active or trying to gain muscle: 0.8 – 1 gram per pound of body weight
Example: If you weigh 150 pounds, aim for 75 – 120 grams of protein per day.
Best Exercises to Build Strength
Eating protein is just one part of getting strong. You also need to move your body and do strength training. Here are great exercises to add to your week:
- Squats
- Push-ups (or wall push-ups)
- Resistance band workouts
- Dumbbell rows
- Bodyweight lunges
Doing these 2-3 times per week will help keep your bones and muscles strong.
Bonus Tips: Bone Health & Protein
As we age, our bone density becomes more important. Plant protein helps, but it works even better with the right vitamins:
- Calcium: 1000-1200 mg/day
- Vitamin D: 15 mcg/day or 15-30 min of sun
- Vitamin K: 120 mcg/day
- Protein: Eat enough to fuel your muscles
So, Should You Choose Plant or Animal Protein?
If you’re over 50, the answer is simple:
Plant protein is just as effective as animal protein for building strength and muscle mass.
Plus, plant-based diets often come with extra health benefits like lower cholesterol, better digestion, and a reduced risk of disease.
Final Thoughts
You don’t need meat to be strong. With the right plant proteins, a balanced diet, and smart strength training, you can stay strong, fit, and full of energy for years to come.
And the best part? You’re supporting your health, the planet, and animals too.
Stay strong, stay plant-powered ✨
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