We buy the big bag of On Optimum from Costco. If you’re lifting, you will see a HUGE difference when you up your protein. I had to buy all new jeans and shorts!
(I broke my leg skiing two years ago and from that point on, really committed to improving my strength.)
Thanks, I have seen that type of protein powder at Costco. Will probably try out a few but they are expensive!!
I mostly just do light and medium weights, like strength training. But I think I will get a trainer and ramp things up. My knees aren’t great from years of sports, and the more muscle I lose in my quads and glutes the more they hurt.
I’m vegetarian and a former carboholic so started replacing my coffee creamer with 1/2 a protein shake each day to up my protein. I have one shake a day (30g protein) and get the rest from eggs, greek yogurt, beans, tofu, string cheese, etc.
I imagine that some of the appeal of protein powder (and bars) has come as more people cut back on meat for a variety of reasons. Particularly a challenge to get enough protein on a vegetarian diet (more so for vegans).
A few year ago I went down the rabbit hole researching the best target for daily protein input for me (120lb, age 60ish). There was a variety of recommendations from WHO (about 40g) to around 100g. I’ve settled upon a 60g target. If a previous day was below 50g, I think about adding some protein powder to my coffee… does not happen much since I do eat meat (including limited beef), eggs, dairy.
Decided to take a peek at 1-year averages on my MyNetDiary app, and I was just a smidge above 60g daily for protein (yellow bar). In percentage view, 16% of calories from protein.
PS - Yes, lower saturated fat (or none) would be better. But that’s a topic for another thread.
From the American College of Sports Medicine:
I think you just do the best that you can.
The one thing I’d mention here is that folks keep using “bodybuilders” as their, I don’t know what the correct term is here, but let’s just say they’re models for fitness, diet and health.
Bodybuilders are training for aesthetics, looks, not maximal strength in exercises we older people should be doing, such as squatting.
Bodybuilders mainly use machines. Weightlifters (Olympic lifts of snatch and clean & jerk) and powerlifters (squat, bench and deadlift) train to maximize strength using barbells and dumbbells.
And don’t forget the heart is a muscle. 
So continuing the conversation - and hopefully considering a subset here on CC that is quite large (in # of members)… if you are NOT body building or lifting weights beyond up to 10 pound weights for strength training, but are over 50 and want to maintain or slightly enhance muscle mass… would a protein shake for instance a few times a week be of value???
I know it depends somewhat on what your current diet is - but no matter your diet, unless your diet is already tipping high in protein, would there be any harm in that protein shake (assuming it’s not laden with calories that is then making you gain weight)
Just thinking, just curious…
Back when I was in child bearing mode, there was a diet, the Brewer diet that recommended 100 or so grams of protein daily to avoid preeclampsia and other problems of pregnancy. I was essentially vegetarian, and used a dairy based protein powder twice daily to give me 50 grams. It was delicious and easy to get the other 50 grams from food. Easy, full term pregnancy.
Fast forward a few years, and pregnant with twins, the recommendation was 150 grams per day. I was snacking on protein all day long, but achieved the goal. A coworker and I both followed this 150 gram regime and had full term twins with no complications. My babies were 7lbs 13 oz and 8 lb 3 oz. Hers were both just over 8 lbs. Googling, looks like the Brewer diet is still recommended.
Protein matters for osteoporosis, so am trying to keep my grams per day up, and ideally eat vegetables and protein for the most part. Note that almond milk is low in protein, and soy milk has far more, with other non dairy milks between the two. Protein can be hard on the kidneys if they are at all compromised.
I have osteo and protein has never been mentioned to me as helpful.
Also, without going to deep down the rabbit hole, the timing of consuming protein matters.
Protein timing around workouts also enhances the body’s ability to build and repair muscle tissue. Consuming protein pre- and post-workout is recommended.
Kangaroo? 
I’ll pass. 
From the article linked below:
Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement. Your best bet is a fast-absorbing, high-quality kind like whey protein powder (derived from milk): “It appears in your bloodstream 15 minutes after you consume it,” Volek says.
Tastes like chicken. 
A lot of Australians go to the gym too.
Seems that an issue with older people is that many older people eat less total food, but their protein requirements remain constant or increase. Someone who eats a relatively low percentage protein diet may get enough protein when the total amount of food is reasonably high, but not get enough protein when eating a lower total amount of food.
This can also affect people who are eating less food for weight loss (including when assisted by GLP-1 agonist drugs). If not careful, weight loss that involves too much muscle loss (versus fat loss) may not have the desired effects.
I hadn’t known of the new colostrum rage until this post, and then today I see a doctor talking about it. The doctor’s bottom line: If it seems too good to be true, it probably is.
I work with a trainer and running coach and both have recommended protein post workout. Specifically within a 30 minute window. That’s usually when I drink the Core Power. My recovery is definitely improved as opposed to when I ate a donut post run.
Lol, but the donut… can’t we pair it with the protein drink!!! 
When someone creates (and I’m sure you could) protein donuts, I’m IN. 
I am not a big man, but here you go, 100 cals per donut, 12g protein
While most bodybuilders do not try to maximize their 3-lift total, many bodybuilders love free weights. Some use them exclusively. I’d expect the 2 most popular exercises among amateur bodybuilders are bench press and curls, both using free weights.
Rather than machines vs free weights, I’d expect the more relevant differences relate to style of training. For example, a person trying to emphasize maximum strength might focus on a larger number of sets with <= 5 reps.
