Protein supports muscle strength, bone health, metabolism, and recovery. These needs increase as you age, manage hormonal changes, or recover from an injury. Many adults fall short of their daily protein intake, so adding a protein powder is an easy way to close the gap.
Choose the Right Protein Powder for Your Goals
Protein powders are supplements. They help you meet your needs when whole-food protein is not enough. They should support your routine, not replace balanced meals. Knowing what types of protein powders will work best for your goals and needs is key.
Adults 50+, Bone Health, and Maintaining Muscle
- Whey isolate
- Pea and rice blend
These give you complete amino acids, including leucine, which supports muscle mass and bone strength. They help you stay active and protect mobility as you age.
Perimenopause, Menopause, and Post-Menopause
- Whey isolate
- Soy protein
Protein needs rise during these times. These options support muscle, metabolism, and energy stability during hormonal changes.
Injury Recovery or Orthopedic Healing
- Whey hydrolysate
- Egg white protein
- Pea and rice blend
These are easy to digest and support tissue repair. They also help prevent muscle loss during periods of reduced activity, aligning with SmartLife’s focus on recovery and long-term function.
Weight Management or Improving Body Composition
• Whey isolate
• Casein
• Plant blends with added fiber
They promote fullness, support lean mass, and help maintain metabolism.
Vegan or Dairy-Free
• Pea and rice protein blend
• Soy protein
These provide a complete amino acid profile and are easy to digest.
What About Added Sugar?
Choose low or no-added sugar. Many powders contain more sugar than you need. Add your own flavor with fruit or a small amount of honey for sweetness.
What About Collagen?
Collagen supports tendons and joints, but it is not a complete protein. It should be used as an add-on, not your primary protein source.
How Much Protein Do You Need?
Most adults do well in the range of 60 to 100 grams per day, depending on age, activity, and body size. Aim for 25-30 grams per meal. This supports muscle and bone health more effectively than spreading small amounts across the day.
A Practical Step to Improve Strength and Recovery
A protein smoothie added to breakfast or lunch is an easy daily habit that improves strength, energy, and recovery over time. Small, consistent changes build the foundation for better health, a message that aligns with our lifestyle and coaching approach. If you want help choosing the right protein powder or building a plan that matches your goals, our nurse health coach is here to guide you.
Take the Next Step for Better Health
You can start with a protein plan that supports strength, recovery, and long-term wellness. For a limited time, SmartLife patients receive 20% off all curated supplements through our Fullscript store.