Protein, Creatine & Maintaining Muscle as We Age
Exercise is essential for maintaining muscle strength, but nutrition also plays an important role.
As we grow older, our muscles become less responsive to the protein we eat. This means that older adults may need more protein than younger adults to maintain muscle mass and strength.
Creatine, a supplement commonly associated with athletes, may also help older adults—particularly when combined with resistance training.
Why Protein Matters
Muscles are constantly breaking down and rebuilding. Dietary protein provides the amino acids needed for this process.
With aging, muscles become less efficient at using these amino acids, a phenomenon called anabolic resistance.
Good sources include eggs, fish, poultry, meat, dairy products, soy foods, and legumes.
Spreading protein across meals may also be helpful, although evidence about the ideal distribution is less certain. Older adults who practice intermittent fasting should be especially careful to consume enough protein and calories during their eating periods. For more information, see Fasting After 70: Benefits, Risks & Practical Advice.
How Much Protein Do We Need?
The standard Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight daily. However, this is intended to meet basic nutritional requirements, not necessarily optimize muscle health in older adults.
Recommendations vary:
Standard RDA: 0.8 grams per kilogram daily.
Expert groups studying older adults: Generally 1.0–1.2 grams per kilogram daily, sometimes more for physically active people.
Dr. Gabrielle Lyon: Approximately 0.7–1.0 grams per pound of ideal body weight daily (1.5–2.2 grams per kilogram).
For someone weighing 150 pounds, assuming that is also their ideal body weight, these recommendations translate to:
Standard RDA: 55 grams daily.
Older-adult recommendations: 68–82 grams daily.
Dr. Lyon's approach: 105–150 grams daily.
Many experts agree that older adults may benefit from more protein than the standard RDA. However, individual needs depend on body size, physical activity, overall health, and medical conditions. Whether very high protein intakes provide additional benefits remains uncertain.
People with significant kidney disease should discuss appropriate protein intake with their healthcare professional.
What About Creatine?
Creatine is one of the most extensively studied supplements for improving muscle strength and exercise performance.
Studies involving older adults suggest that creatine supplementation, particularly when combined with resistance training, can provide modest additional improvements in muscle strength and lean body mass. However, results vary, and creatine alone has less consistent benefits.
For muscle health, 3–5 grams of creatine monohydrate daily is a commonly studied dose, although some studies use higher amounts or begin with a short loading period.
Higher doses are also being investigated for possible brain-health benefits, but the optimal dosage remains uncertain.
Creatine is generally well tolerated in healthy adults. People with kidney disease should discuss supplementation with their healthcare professional.
For more information about research, dosage, safety, and possible brain benefits, see:
Creatine — Benefits for Muscles, Brain & Healthy Aging
What Matters Most?
Protein and creatine can support muscle health, but neither replaces exercise.
The strongest evidence supports combining:
Resistance training at least twice weekly to maintain strength.
Adequate dietary protein to support muscle maintenance and growth.
Walking and other aerobic activities for cardiovascular and metabolic health.
Balance exercises to help prevent falls.
Creatine may provide additional benefits, particularly when combined with resistance training.
The Bottom Line
Maintaining muscle as we age requires both exercise and adequate nutrition.
Protein provides the building materials, resistance training stimulates muscles to become stronger, and creatine may offer an additional benefit.
The goal isn't larger muscles for appearance. It's maintaining the strength, mobility, and independence to enjoy life as we grow older.
Learn More
Recommends higher protein intake for older adults to help preserve muscle mass, strength, and physical function.
Reviews evidence supporting creatine supplementation for improving muscle strength, exercise performance, and the benefits of resistance training.
Videos
Dr. Gabrielle Lyon and Dr. Andrew Huberman discuss why adequate protein intake is especially important as we age. They explain how protein supports muscle maintenance and why older adults may benefit from consuming more than the standard recommended daily allowance.
Dr. Gabrielle Lyon explains why she considers skeletal muscle a key organ for healthy aging. She discusses how muscle influences metabolism, insulin sensitivity, and physical independence, and why preserving muscle through strength training and higher protein intake may be more important for long-term health than simply losing weight.
Dr. Ben Bikman explains how creatine supports muscle strength and cellular energy, with potential benefits for metabolism and brain health as we age.
Health & Safety Note
Protein and supplement needs vary with age, health, and medical conditions. Before substantially increasing protein intake or starting creatine supplementation, consult your healthcare professional, particularly if you have kidney disease.