TargetedMuscle, boneVegan form available
Protein (whey / plant)
whey · protein · tejsavó
Not magic, just food: if 1.2–1.6 g/kg/day doesn't happen from meals, powder is the simplest top-up.
5/5· Replicated RCTs, guidelinesEstimated monthly cost: ≈ 20 €
Dose
20–40 g per serving as part of 3–4 protein-containing meals a day. Whey isolate or pea+rice blend.
Timing
After training or with your weakest meal.
⚠ Cautions
In chronic kidney disease a doctor sets protein intake. Isolate or plant protein if lactose-intolerant.
What it is
Concentrated amino acids; leucine (≈2.5–3 g per serving) triggers muscle protein synthesis, which responds more sluggishly after 50.
What the evidence shows
PROT-AGE and ESPEN recommend 1.0–1.2 g/kg for older adults, 1.2–1.5 if active. RCTs: protein plus training increased muscle mass and strength in sarcopenia.
Goals
Muscle, strengthBody weightHealthy years
Sources
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.