This article was checked for nutritional accuracy by: Kathryn Bubeck, Registered Dietician

As we age, it gets harder to get enough protein from food. Protein shakes make it easy to get 15-20g per serving and maintain muscle.

This guide shares tips for picking the best protein drinks for seniors. Learn what to look for and how proper nutrition can improve muscle strength, energy and recovery.

What Are the Best Protein Drinks for Seniors and Older Adults?

So, based on all the details and information above, here are some of the best supplemental protein drinks and shakes for seniors and the elderly.

Core Power Protein Milk Shake

If you love chocolate milk, the Core Power shake from Fairlife is worth a look. Each 14-ounce bottle has 26 grams of protein, and it comes in a pack of 12.

It’s made from ultra-filtered milk and counts as a complete protein, meaning it has all nine essential amino acids your body needs. Protein helps repair and maintain lean muscle, which matters more as we get older.

It also has calcium, vitamin D, and electrolytes. It’s sold as a workout recovery drink, but you don’t need a gym membership to use it. A walk, some gardening, or physical therapy exercises all count.

Now the downsides. It’s a milk-based drink, so it’s not for anyone who avoids dairy. And 26 grams is a solid dose of protein in one bottle, so if your appetite is small, you may want to sip it over a few hours instead of all at once.

A pack of 12 is also a lot of chocolate milk if you haven’t tried the flavor yet. If your doctor has you watching your kidneys or your diet, ask before adding it to your day.

These delicious and convenient plant-based shakes come in flavors (vanilla, chocolate, and coffee) with USDA Organic protein and powerful phytonutrients for optimal health.

These plant-based nutrition drinks from Kate Farms are always at the top of my list. They are made with only the best natural, plant-based ingredients and are delicious too.

The folks at Kate Farms sent me some to try, and I was surprised at how much I liked them! They didn’t have that chalky, gritty aftertaste that some protein drinks tend to have. I like them so much, I have become a customer myself!

These shakes contain 18 grams of USDA organic pea protein – no, that doesn’t mean they taste like peas. You actually get three flavor choices: vanilla, chocolate, and coffee.

Pea protein is more easily digested than many other proteins you’ll find in these types of drinks and shakes.

The best part is, in addition to stomach-satisfying protein, these shakes are packed with phytonutrients, vitamins, minerals, and lots of “good for you” stuff.

Plus, all this goodness is made without gluten or dairy. And did I mention they are delicious too?

RELATED: In-Depth Look at Plant-Based Nutrition for Seniors

OWYN Vegan Protein Shake

OWYN (the name stands for “Only What You Need”) is a plant-based shake for older adults who want to skip dairy and animal proteins. It’s 100% certified vegan.

It’s also free of gluten, dairy, soy, peanuts, tree nuts, and eggs. That’s a short list of common troublemakers, so it suits people with food sensitivities or allergies. It’s also non-GMO Project verified and kosher, with no artificial colors, flavors, or preservatives.

Each shake has 20 grams of protein from chia, pea, and organic pumpkin seeds. It delivers all 9 essential amino acids, which are the building blocks your muscles need to recover and stay strong.

Sugar is low at 4 grams, from organic cane sugar. There are no sugar alcohols and no stevia, which helps if those upset your stomach or you just don’t like the aftertaste.

It also has fiber and prebiotics for digestive support, plus greens from kale, broccoli, and spinach. The shakes are shelf stable, so you can keep a few in the pantry without clearing space in the fridge.

This is a variety pack of 12, so you’ll get a mix of flavors rather than one you’ve picked. If you already know you only like chocolate, a single-flavor pack may suit you better. Plant proteins like pea and chia can also taste and feel a little different from a milk-based shake, so it may take a few sips to get used to.

Premier Protein High Protein Shake

Premier Protein’s chocolate shake has 30 grams of protein per bottle, which sits at the higher end of what most protein drinks offer. It includes all the essential amino acids, the building blocks your body uses to maintain muscle.

Each shake has 160 calories, 1 gram of sugar, and 3 to 5 grams of carbs depending on flavor. It’s also low in fat, gluten free, keto and bariatric friendly, and kosher. That makes it a reasonable fit for someone watching their sugar.

It also has 24 vitamins and minerals, including 50 percent of the daily value of calcium and 30 percent of the daily value of vitamin D. Both matter for bones as we age.

The flavor is described as smooth and creamy chocolate, and it won a Gold Medal from the American Masters of Taste among ready-to-drink protein beverages. Taste is personal, though, and a shake with this little sugar won’t taste like a milkshake.

One thing to keep in mind: a shake like this is meant to add to your meals, not replace them. Keep track of the protein you get from food during the day so you don’t overdo it. If you have kidney problems, ask your doctor how much protein is right for you before making these a habit.

Dymatize Hydrolyzed Whey Protein Powder

This protein drink is unique in a few different ways. The first and most obvious difference is that it is clear. This starkly contrasts with the white and brown protein drinks we’ve covered already.

Second, it contains no fats, no sugars, and no carbs. This is an excellent protein source for seniors who are trying to stay fit and avoid putting on extra weight.

The drink contains 25 grams of whey protein isolate, which tends to be better tolerated by lactose-intolerant people.

The whey isolate is absorbed quickly and gets to work inside the body immediately. It’s very popular among athletes and seniors who are trying to stay active at the gym.

BOOST High Protein Fiber Shake

This one adds fiber to the usual protein and vitamins, which sets it apart from a plain protein shake.

Each shake has 20 grams of protein, 3 grams of fiber, and 27 vitamins and minerals. The fiber is there for digestive health, which matters if your digestion tends to be sluggish.

At 240 calories per shake, it can work as a meal replacement drink for seniors or as a protein boost between meals. It has no artificial colors or sweeteners and is gluten-free.

The trade-off: 240 calories is a real serving of calories. If you are only after protein and trying to hold your weight steady, one a day may be plenty. And if you are not used to extra fiber, it makes sense to start with one shake and see how your stomach takes it.

Pure Protein Keto-Friendly Shake

This is one of the most well-rounded protein drinks on the list. It contains 30 grams of protein and a surplus of vitamins A, E, D, and C. Many of the additional nutrients and vitamins were chosen to improve immune health in seniors.

It is made with milk protein isolate but is considered safe for people with lactose intolerance. It’s also compatible with the ketogenic diet.

What Are the Best Collagen Drinks for Seniors and Older Adults?

Not everyone wants a thick shake. If a full glass of creamy protein feels like too much, or it’s just too sweet, a collagen drink may suit you better. Collagen is a protein found in skin, joints, and connective tissue, and the drinks are usually light and a bit like flavored water. Some come in cans and are fizzy. They’re easy to keep up with, because there’s no powder to scoop and no mixing.

If what you really want is a lift to get through the day, take a look at these energy drinks for seniors too.

One thing to know first: collagen is a protein, but it isn’t a complete one. It doesn’t have all the building blocks your body wants for muscle, so it doesn’t replace a regular protein shake. Think of it as an addition. When you’re comparing them, look at the grams of collagen per serving, the sugar content, and what sweetener is used. Check the label if you have diabetes or a doctor-ordered diet. If bubbles upset your stomach, a still drink may be a better fit.

HYDRADNA Liquid Collagen Protein Water

HYDRADNA is a sparkling berry punch drink with 12 grams of collagen peptides in each can. It’s sugar-free, keto-friendly and gluten-free, and it comes in a 12 pack.

It suits the person who knows collagen is supposed to be good for her but never sticks with capsules or powder. You open a can and drink it. No scoop, no shaker, no clumps at the bottom of the glass. For a habit you want to keep up, that matters more than you’d think.

The zero sugar also makes it a fit for older adults watching their blood sugar or following a doctor’s diet. Check with your doctor first if that’s you.

Two things to know. Collagen is a different kind of protein than the whey or milk protein in many drinks on this list, so don’t count on it as your only protein source. And the carbonation can bother anyone prone to acid reflux. If you have dietary restrictions, read the label for the sweetener and where the collagen comes from before you order a whole case.

Should Seniors Use Protein Drinks?

People in various age ranges can benefit from the muscle-building properties of protein drinks. Protein actually performs several different functions inside the body. As protein is digested, it breaks down into amino acids.

The body produces some non-essential amino acids, but nine essential amino acids can only come from foods. Complete proteins generally come from foods like poultry, eggs, fish, and dairy.

Unfortunately, not every senior can eat all the fish or poultry required to provide the recommended amount of proteins. A lack of adequate protein can significantly impact your immune system. That’s where protein powders and shakes come into play.

Protein powder is one viable option for seniors who need to add more protein to their daily routine. But you may benefit more from a full RTD protein drink due to its additional vitamins and nutrients.

Some protein drinks can help address the causes of poor nutrition in older adults by including essential vitamins and nutrients.

If you suffer from dietary restrictions that prevent you from eating all of the whole food sources you need for daily protein, then it’s likely you are also lacking in other nutrients.

You may be missing out on key vitamins like B12, commonly found in the same foods high in protein.

The benefits of protein supplements in seniors have been studied extensively in the last few years.

A 2017 study showed that protein supplements helped improve seniors’ muscle strength, aerobic capacity, and physical function more than just exercise alone.

Benefits of Protein Drinks for Seniors and Older Adults

Muscle mass is the first thing that comes to mind when we think of proteins. And that is an excellent benefit considering the harmful effects of sarcopenia in seniors.

Protein foods and protein drinks can help stimulate protein synthesis in muscles throughout the day.

Experts recommend a daily intake of between 1.2 and 2 grams of protein per 2.2 pounds of body weight, which is actually higher than the daily recommended value provided by the Food and Nutrition Board.

The average weight of an American man above the age of 60 is 194 pounds. That would mean a recommended daily allowance of between 105 and 176 grams of protein.

If you were consuming complete proteins from eggs, that would require between 17 and 29 eggs per day. Other options include 30 ounces of salmon or 70 ounces of Greek yogurt.

These amounts will vary based on weight, but the point remains the same: it’s difficult to get all your recommended protein from food sources alone.

It’s even more difficult if you are a senior who struggles to eat whole foods or who has dietary restrictions due to a medical condition. The best way to add the protein you’re lacking is through an easy-to-consume protein drink.

Muscle mass isn’t the only factor that is affected by your protein intake. Protein improves satiety, making it easier to lose unwanted weight.

Potential Disadvantages of Protein Drinks for Seniors and Older Adults

It is possible to consume too much protein daily, leading to unwanted side effects and risks.

It’s important that you calculate your daily protein intake using either the standard values of 0.8 grams per 2.2 pounds or the slightly higher recommendation of 1.2 grams per 2.2 grams.

Exceeding this limit by too much will begin to cause harm that outweighs the benefits.

The potential for weight gain is a somewhat ironic disadvantage of consuming too much protein. If your body consumes more protein than it can use, it will store the excess as fat and excrete the unused amino acids.

This is why diets that rely heavily on replacing carbohydrates with protein have been shown to lead to weight gain. 

If you’re consistently gaining weight that isn’t muscle mass while using protein drinks, then it’s a sign that something is wrong with your diet. You may need to decrease the number of drinks or protein sources you consume daily.

What Should Seniors Look for in Protein Drinks?

Not all protein drinks are created equal. Brands try to stay competitive by using different protein sources, adding extra ingredients, changing the flavor, or lowering the price.

These are all factors you’ll want to consider when you are shopping for your next protein drink.

1. Amount of Protein

The amount of protein in each serving will influence how much you consume the drink during the day. It may not seem like there’s a big difference between a drink with 15 grams of protein and one with 20 grams of protein, but there is.

Each of those drinks will come with its own calorie count. So, try to maximize the amount of protein without increasing overall calories.

2. Additional Nutrients

It’s not uncommon for seniors to lack several nutrients and vitamins to meet the recommended daily allowance. One way to supplement these nutrients into your diet is by purchasing protein drinks that are packed with additional nutrients.

Many drinks labeled as “nutrition drinks” contain more than enough protein to fall into the “protein drink” category. But you also want to avoid consuming too much of any given nutrient.

3. Quality of the Ingredients

The protein and the various nutrients can come from a variety of sources. The drink itself will also contain a liquid that serves as the base.

You may want to avoid drinks that contain gluten, milk, or soy if you need to eliminate those for health reasons. You might also prefer protein that comes from all-natural or organic sources.

Summary and Final Recommendations

You have a lot of options for adding extra protein to your diet. If you’re a senior battling with sarcopenia, then it’s important to find a reliable source of protein as soon as possible.

Choosing one of these safe, healthy protein drinks will be easier than adding 10 or 20 eggs to your meal plan daily.

Take a look at your current dietary habits to decide if you need a drink that is primarily protein or one that includes additional nutrients, vitamins, and minerals.

About the Expert

Because I strive to provide you with accurate information, I had this article fact-checked by Kathryn Bubeck, RD, LDN a registered dietician in North Carolina. She has dual bachelor’s degrees in Nutrition and Health Behavior Management and is currently pursuing a medical degree with a focus on oncology.