The Best Protein Choices for Older Lifters

Getting older doesn’t mean you have to lose strength. It just means your body needs a little more help—with protein in particular—to keep and build muscle. Here’s a friendly, easy guide to the three best animal protein choices for older lifters: fish, chicken, and beef. I’ll explain what each one does best, what to watch out for, and how to fit protein into your day.

Why older adults need more protein

As we age, our muscles don’t respond to protein as easily—nutrition scientists call that anabolic resistance. The fix is simple: eat more high-quality protein and spread it across meals. Aim for about 1.0–2.0 g of protein per kg of body weight per day (roughly 75–150 g daily for someone around 165 lbs / 75 kg). Try to get 25–35 g of protein at each meal, and have 30–35 g within about two hours after a workout to help recovery.

Fish — great for joints and the heart

• Why it’s good: Fatty fish (salmon, mackerel, sardines) give you protein plus omega-3s, which reduce inflammation—handy for recovery and sore joints. Many fish also supply vitamin D, which supports bone health.
• Downsides: Some large fish (swordfish, shark, albacore) can have higher mercury. Stick to low-mercury choices like salmon, sardines, and light canned tuna. Fish generally has less iron and zinc than beef (though shellfish like oysters are exceptions).
• How to use it: Aim for fish a few times a week. It’s light, easy to digest, and great for people with smaller appetites.

Chicken — the reliable, everyday protein

• Why it’s good: Lean chicken breast is packed with protein and low in fat—excellent for muscle repair and weight control. Recent research shows chicken is especially rich in key amino acids (like leucine and arginine) that support muscle growth.
• Downsides: Chicken has less iron and zinc than red meat. Lean chicken also lacks the healthy fats you get from fatty fish.
• How to use it: Make chicken a daily staple—grilled, baked, or shredded into salads and bowls. It’s affordable, versatile, and easy to prepare.

Beef — nutrient-dense and muscle-friendly

• Why it’s good: Lean beef supplies iron, zinc, B vitamins, creatine, and collagen—nutrients that help energy, immune function, strength, and joint/connective tissue health. Beef protein is highly bioavailable, meaning your body uses it efficiently.
• Downsides: Some cuts are high in saturated fat and can promote low-grade inflammation if eaten in excess. Choose lean cuts and enjoy in moderation.
• How to use it: Include lean beef a few times a week for its iron and creatine benefits—especially helpful if you feel low on energy or have trouble keeping iron levels up.

Practical daily plan (easy to follow)

• Spread protein across 3 meals: aim for 25–35 g each.
• Post-workout: get ~30–35 g within 2 hours if possible.
• Rotate proteins across the week:
  • Fish 2–3x/week (pick low-mercury kinds)
  • Chicken most days as a go-to
  • Beef 1–3x/week (lean cuts)

Bottom line

There’s no single “best” protein. For older lifters, variety is the win. Fish gives anti-inflammatory omega-3s and vitamin D, chicken gives dependable, amino-acid-rich protein at low cost, and beef offers iron, zinc, creatine, and collagen. Mix them across your week, hit your protein targets each meal, and you’ll give your muscles and joints the best chance to stay strong.