How much protein do I need? The best protein powder for over 50s to stay strong and keep doing the things you love!

Did you know there is a high chance that you are not getting enough protein in your diet? 

As older adults, we need about 50% more protein than we did when we were younger. Protein helps us preserve muscle mass and keeps us strong and mobile and it also supports our immune system.

However, it isn't always easy to find the right protein rich foods and incorporate them into our daily meal planning. I know I find it quite difficult, not being a big lunch eater, I tend to be looking for something quick and easy and healthy as well as supporting my protein requirements. If you are vegan or vegetarian, it can be even harder to find plant-based proteins adding another challenge to meal planning.

But help has arrived in the form of a new unflavoured protein supplement and it has been specially developed for adults over 50. Provytl 50+ is a protein and creatine supplement created by an NHS Dietician in response to a wealth of scientific evidence that older adults need to consume more protein than younger people to maintain muscle mass and strength and stay healthy and active for longer.

This is a sponsored blog post.

How much protein do I need?

How to calculate your recommended daily protein intake

This is the easiest way to calculate how many grams of protein you should be consuming per day.

Weigh yourself (in kg), multiple this figure by 1.2 and 1.5, the answer is the range in grams of protein you should be consuming daily.

I weigh 61 kg x by 1.2 and 1.5 gives me a range of 73.2 to 91.5 grams of protein per day.

Or Provytl 50+ have a handy Protein Calculator on their website and they also have a table showing the protein content of popular foods to help you work out how much protein you currently get in your diet.

What is protein?

Proteins are the building blocks of life, every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones. Protein is essential to building muscle mass, it is commonly found in animal products but plant proteins can be found in foods such as nuts and legumes.

Consuming a diet high in protein is also beneficial for weight loss, protein reduces the levels of the hunger hormone ghrelin and boosts appetite reducing hormones which naturally results in a reduction of calories.

What is creatine?

Provytl 50+ also contains creatine which is a substance found naturally in our body and our diet. We all need to restore about 1-3g of creatine per day, of which 1g comes from our diet and the rest is made by our body. If you are on a vegetarian diet it is harder to consume the necessary amounts of creatine as it is often found in meat and fish.

In scientific studies, it was found that supplementing with creatine is a good lifestyle intervention to improve muscle strength, muscle mass, and functionality which will also help decrease the risk of falls and fractures in the average adult as we age. There is also some evidence to suggest that creatine might enhance memory performance in healthy adults, especially older adults. *

Provytl 50+ comes in handy sachets and with a protein shaker

Ideas for a high-protein diet

Animal protein ideas include

• White meat such as chicken or turkey breasts.
• Red meat such as lean ground beef.
• Fish including salmond, cod and tuna.
• Eggs are an especially convenient protein source.
• Dairy products such as Greek yoghurt, cottage cheese, milk.

For a plant-based diet, ideas include

• Tofu, tempah and edamame
• Lentils and chickpeas
• Peanuts and almonds - including nut butters
• Spirulina
• Quinoa
• Chia seeds and hemp seeds
• Protein rich vegetables such as broccoli and kale

Protein supplements

But the best way to achieve a high protein intake is to add extra protein in using a protein supplement. Provytl 50+ is designed to increase your daily protein needs as part of a healthy, balanced diet. You'd need to eat a lot of chicken breast (for example) to reach the recommended minimum amount of protein needed as an older adult.

Provytl 50+ sent me a protein table (also available on their website) to help me work out what my daily protein intake is and even on a good day I probably only just reach about 58g and my recommended amount is between 73g and 91.5g! I need more high-quality protein in my diet! 

The benefits of protein

We need good quality protein sources in our diet to:

• Reduce muscle loss as we age.
• To aid muscle gain.
• Support our recovery after a workout especially strength training.
• For weight management.
• To keep hunger at bay, especially useful if we want to lose weight.

Upping our protein intake is good for our general health and a higher protein diet is essential if we want to be fit, lean, healthy and maintain our weight.

How can Provytl 50+ help us reach our recommended daily allowance of protein?

Provytl 50+ comes in easy-to-use single serving sachets. It is unflavoured and can be added to any of our daily foods for a really simple protein boost!

Some ideas ...​

• Add one sachet (18g) to smoothies, yoghurts or porridge.
• Stir into a hot chocolate, coffee, or milkshake.
• Add to dips such as houmous or guacamole.
• Bake with it, Provytl 50+ simply replaces some of the flour in recipes like pancakes, cakes or cookies.
• Mix it into a creamy soup recipe!

Or you can get a bit more adventurous and try out some of the Provytl 50+ protein recipes that come with your first order, I tried the Banana Smoothie (milk, yoghurt, frozen banana, a sprinkle of cinnamon, some ice and of course a sachet of Provytl 50+). Other recipe ideas are Oat Smoothie, Oat Balls, Chocolate Chip Cookies, Spanish Omelette and Asparagus Soup.

I couldn't taste that I had added Provytl 50+ to my smoothies or porridge, there was no change in texture and it was so easy.

​So the good news is that it is very easy to increase our daily intake of protein, we just need to create new habits. One of the best times to add in a protein supplement is after a workout, or simply with your mid-morning coffee. I like to add it to my breakfast smoothie and will then also have a protein shake after a workout.

Ingredients of Provytl 50+

Provytl 50+ is suitable for vegetarians but not vegans. Each sachet contains 15g of pure whey protein and 1g of creatine (whey protein isolate (90% protein) (milk), creatine monohydrate and maltdodextrin).

Add Provytl 50+ to yoghurt, porridge or smoothies

* References provided by Provytl 50+, if you would like a full list of these studies, please email me and I am very happy to share.

Provytl 50+ currently have a launch offer on their website and they offer various options including a trial pack if you would like to give it a go!

Love from
Michelle xx


Disclaimer: this is a sponsored blog post and my shaker bottle and protein sachets were gifted to me when took part in a tester panel with Provytl 50+.
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