But by exercising regularly and boosting your protein intake throughout the day, you can slow, and even reverse, this process, says Kyle Timmerman, associate professor of kinesiology, nutrition and health at Miami University. “Adequate protein intake helps maintain muscle mass and reduces the risk of falls, fractures, frailty and loss of independence in older adults,” he says. A 2023 study of more than 800 healthy people in their 80s found that among those who are independent and active, “protein intake is associated with a reduced risk of all-cause mortality.”

Most older adults consume 50 to 70 grams per day, says Donald Layman, professor emeritus at the University of Illinois at Urbana-Champaign. That’s not enough. “Target getting at least 90 grams per day,” he says. The easiest way: protein supplements.

Though premade protein drinks and bars are more convenient than powders—you just open and consume—they’re generally ultraprocessed foods, often containing plenty of sugar and other additives. Some popular brands, for example, can have nearly twice as many ingredients when they come as a premade drink instead of as a powder. And bars can have as many grams of sugar as they have protein. A scoop of whey protein powder delivers around 25 grams of protein (depending on the brand) with far fewer additives.

The particular powder to look for is whey protein powder, which is derived from milk. One review in the journal Nutrients found that whey appears to be better at stimulating muscle growth in older adults than either plant proteins or casein, another milk-based product.

“Premade liquids are OK options for older people,” Layman says, “but I would recommend buying whey protein powder and mixing that into milk or yogurts or even oatmeal.” You can add flavored whey powder to anything from pancake mix to cookie dough; unflavored whey powder can boost soups, mashed potatoes or even scrambled eggs.

There are two main types of whey: concentrate and isolate. Whey isolate has been stripped of the milk’s lactose and fat, so it’s up to 95 percent pure protein. It’s best for those looking for more protein without more calories, says Gabrielle Lyon, founder of the Institute for Muscle-Centric Medicine and author of Forever Strong. Because the natural sugars have been taken out, it’s the best option for those who are lactose intolerant.

“Whey concentrate, on the other hand, is typically more calorie-dense and also contains carbohydrates and fat,” Lyon says, so it’s the best choice for people who are looking to keep their weight up—a common problem for people in their later decades. Regardless of which you choose, “search for a product with the fewest ingredients possible,” Lyon says. Make sure the very first ingredient listed on the label is whey protein.

Many stores have “adult nutrition” aisles, where protein supplements are sold as “meal replacements.” But these are ultraprocessed foods and often too low in protein, says Stuart Phillips, director of the Physical Activity Centre of Excellence at McMaster University. Referring to one popular meal replacement drink, Phillips points out, “The number one ingredient on the label is water. Number two is maltodextrin, which is a highly processed starchy powder.”

“I would not recommend them as a true meal replacement,” Lyon agrees.

“My mom asked me about those, and I told her to get some yogurt,” Phillips says. “You’ve got a blender, throw some blueberries in, some yogurt, a little protein powder. That’s all you need.”