Quick answer
Thorne lists its Whey Protein Isolate at 1 scoop (21 g protein) mixed with at least 8 ounces of liquid daily, or as recommended by your practitioner. Expert groups suggest older adults aim for about 1.0 to 1.2 g of protein per kg of body weight daily, spread across meals. Protein powder is a way to fill gaps, not a replacement for meals.
Key takeaways
Many women, especially as they get older, may need more protein than they realize to support muscle.
Adding protein to breakfast is a simple place to start, since breakfast is often the lowest-protein meal of the day.
Whey isolate is low in lactose but still comes from milk, so people who avoid dairy often look at plant-based protein powders.
If you have questions about whether protein powder fits your plan, a short call is a simple place to start.
Many women, especially in midlife, find it hard to eat enough protein. This page covers how much protein research groups suggest, how to use a protein powder, and what to look for in practitioner brands. It is educational information. See also Creatine for women over 40, 50, and 60.
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How much protein
The PROT-AGE study group suggested 1.0 to 1.2 g of protein per kg of body weight per day for healthy adults over 65 (Bauer 2013). The ESPEN expert group made a similar suggestion and added regular exercise (Deutz 2014). For a 150-pound (68 kg) woman, that is roughly 68 to 82 g a day. Your own needs depend on your health, activity, and kidney function.
Label use for Thorne Whey Protein Isolate
Thorne Whey Protein Isolate provides 21 g of protein per scoop and adds bromelain and papain. The label says to mix 1 scoop with at least 8 ounces of water, juice, or preferred beverage daily, or as recommended by your health-care practitioner. It is NSF Certified for Sport.
Timing
Many women add 1 scoop to breakfast, since breakfast is often the lowest-protein meal. This is a general description of how the label is often paced, so please follow the plan your own clinician gives you.
Spreading protein across meals, rather than eating most of it at dinner, is a common approach. Having a shake after strength training is another common habit.
If you avoid dairy
Whey isolate is low in lactose but still comes from milk. People who avoid dairy often use pea, rice, or beef-based protein powders from practitioner brands. Look for third-party testing and a short ingredient list.
Cautions and who should check with a provider
- Thorne’s whey contains milk. Avoid it if you have a milk allergy.
- People with kidney disease should ask their provider before increasing protein.
- If you are pregnant, consult your practitioner.
- Thorne notes a California Proposition 65 lead warning on the label, which is common for protein powders.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
How much protein is right for me, and would a protein powder help me get there?
Is a protein powder a reasonable choice alongside my current medications and supplements?
Would it be worth checking any labs before I try a protein powder, or is my history enough to decide?
What would tell us that a protein powder is working well for me, and how long should we wait before reviewing it?
Practitioner-grade options in my Fullscript catalog: if you and your clinician decide a supplement makes sense, my supplement guide by health goal links to the practitioner-grade products I trust.
Frequently asked questions
How much protein powder should a woman take?
Thorne lists 1 scoop (21 g protein) daily. Total daily protein matters more than the powder alone.
When should I drink a protein shake?
Breakfast and after exercise are common times. Spreading protein across meals is a common approach.
Is whey isolate OK if I am lactose intolerant?
Whey isolate is very low in lactose, and some people tolerate it. Plant proteins are an option if you do not.
Can protein powder replace a meal?
It is best used to add protein to meals rather than to replace them.
Can I take protein powder with creatine?
Yes. Mixing creatine into a protein shake is a simple way to take both.
Can I take protein powder with coffee?
Yes. Some people mix protein powder into coffee. Stirring it into slightly cooled coffee helps it blend.
Can I take protein powder with medications?
If you take any prescription medication, check with your own doctor or pharmacist before combining it with this supplement. This matters most if you have kidney concerns.
Can I take protein powder at night?
Yes. Total daily protein matters more than the exact time.
Related reading
- Creatine for women over 40, 50, and 60
- Protein basics
- How to take Thorne Basic Nutrients 2/Day
- Magnesium glycinate vs citrate vs oxide vs L-threonate
Sources
- Thorne. Whey Protein Isolate: ingredient amounts, how to use, and warnings.
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013. PubMed 23867520
- Deutz NE, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014. PubMed 24814383
Talk with your own doctor or healthcare provider about the right dose for you before starting any supplement, especially if you’re pregnant, nursing, or take medications.
Browse my full Fullscript store
If you have questions about whether protein powder fits your plan, a short call is a simple place to start.
This page shares general educational information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Talk with your healthcare provider before starting any supplement, especially if you take medications, are pregnant or nursing, or have a health condition. Product labels can change, so always follow the label on the bottle you have.
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