Protein shakes aren’t just for young gym-goers — here’s why people over 60 need them more, and three recipes designed specifically for your body

Walk into any gym and the protein shake section is dominated by young people in activewear. Browse the internet for protein recipes and you will mostly find things designed for people who are bulking up for aesthetic reasons. The marketing of protein supplementation has, for decades, aimed almost entirely at the young.

Here is the inconvenient truth: people over 60 need protein more urgently than almost any other demographic – and most of us are not getting enough of it.

Researchers now recommend that older adults consume 1 to 1.2 grams of protein per kilogram of body weight per day – significantly above standard recommendations for younger adults. The reason is sarcopenia – the age-related loss of muscle mass that affects between 6 and 19 per cent of people over 60 worldwide and can lead, if left unaddressed, to frailty, falls, loss of independence and a cascade of health consequences that are genuinely preventable.

Sarcopenia can appear as early as age 40 and increases significantly over the age of 80, often resulting in 50 per cent or greater loss of muscle strength. The good news is that adequate protein intake – combined with regular movement – is one of the most effective and accessible interventions available. You do not need a gym. You do not need supplements designed for bodybuilders. You need real food, the right ingredients, and a blender.

These three shakes are designed specifically for the 60-plus body. Each one targets a different priority – muscle and bone health, mental energy and cognitive support, and joint health and sleep quality. All three taste genuinely good.

The Muscle and Bone Shake — Greek Yoghurt, Banana and Turmeric

This is the daily muscle-maintenance shake. Greek yoghurt and milk deliver high-quality leucine-rich protein – the amino acid most directly linked to muscle protein synthesis in older adults. Banana provides potassium and natural sweetness, almond butter adds healthy fats and extra protein, and turmeric brings anti-inflammatory properties that support joint and bone health. Approximately 30–35g protein per serve.

Servings 1

Ingredients

150 grams full-fat Greek yoghurt
200 milliliters full-cream milk (or calcium-fortified oat milk)
1 ripe banana, frozen for a creamier texture
1 tablespoons tbsp natural almond butter
0.5 teaspoons tsp ground turmeric
1 pinch black pepper (activates the turmeric)

Method

1 Blend: Place all ingredients in a blender – yoghurt, full-cream milk (or calcium-fortified oat milk), banana, frozen for a creamier texture, 1 tablespoons tbsp natural almond butter, ground turmeric and 1 pinch black pepper (activates the turmeric). Blend on high for 1 minute until completely smooth and creamy.

2 Serve immediately: Pour into a glass and drink immediately. Best consumed within 30 minutes of light exercise or movement for maximum muscle protein synthesis benefit.

Tips

Freezing the banana ahead of time makes the shake thick and creamy without needing ice. Full-fat Greek yoghurt is preferable to low-fat for this shake – the fat helps absorption of fat-soluble nutrients and makes it genuinely satisfying. The black pepper is not optional – it contains piperine, which increases the bioavailability of turmeric’s active compound curcumin by up to 2,000 per cent. Add a teaspoon of honey if you prefer it sweeter.

The Brain and Energy Shake — Blueberry, Walnut and Egg

This shake is for mental clarity, sustained energy and cognitive support – the combination that matters most on mornings when you want to think clearly and feel sharp. Eggs deliver complete protein and choline, which is essential for brain health and often depleted in older adults. Oats provide slow-release carbohydrates, blueberries are the most evidence-backed food for cognitive function, and walnuts deliver omega-3 fatty acids that support brain structure. Approximately 20–25g protein per serve.

Servings 1

Ingredients

2 eggs (raw — the shake is blended, not cooked)
200 milliliters full-cream milk
80 grams frozen blueberries
3 tablespoons tbsp rolled oats
6 walnut halves
1 tsp honey

Method

1 Optional: soak oats: If time permits, soak rolled oats in full-cream milk for 5 minutes — this softens them and produces a smoother shake. Otherwise proceed directly.

2 Blend: Add 2 eggs (raw — the shake is blended, not cooked), 200 milliliters full-cream milk (with oats), 80 grams frozen blueberries, 3 tablespoons tbsp rolled oats, 6 walnut halves and 1 tsp honey to a blender. Blend on high for 1m 30s 01:30 until completely smooth. The walnuts need a little extra time to break down properly.

3 Serve: Pour into a large glass. The shake will be thick and creamy. Drink immediately for maximum freshness – the blueberries begin to oxidise quickly once blended.

Tips

The raw eggs in this shake are safe when sourced from a reputable supplier and used within their use-by date – they create a rich, silky texture and deliver complete protein with all essential amino acids. If you are uncomfortable with raw eggs, use pasteurised liquid egg whites instead. Soak the oats in the milk for 5 minutes before blending if you prefer a smoother texture. This shake is particularly good before a morning walk, a physiotherapy session or any activity that requires sustained mental focus.

The Joint and Sleep Shake — Tart Cherry, Cottage Cheese and Ginger

This is the evening wind-down shake – designed for joint recovery, overnight muscle repair and sleep quality. Cottage cheese is exceptionally high in casein protein, which digests slowly and feeds muscle repair throughout the night. Tart cherry is one of the few foods with genuine evidence for both reducing joint inflammation and improving sleep quality. Ginger and cinnamon support circulation and blood sugar regulation overnight. Approximately 25–30g protein per serve.

Servings 1

Ingredients

150 grams full-fat cottage cheese
150 milliliters tart cherry juice (not sweetened cordial — pure juice)
100 milliliters full-cream milk
0.5 teaspoons tsp ground ginger
0.5 teaspoons tsp ground cinnamon
1 tsp honey (optional)

Method

1 Blend: Add all ingredients to a blender on high for 1m 30s until very smooth. Cottage cheese can take a moment to fully break down – give it the full 90 seconds.

2 Serve before bed: Pour into a glass and drink 60 to 90 minutes before bed. The slow-digesting casein protein in the cottage cheese will support overnight muscle repair while you sleep.

Tips

Tart cherry juice is available at health food stores and good supermarkets – it is the dark, slightly sour juice pressed from Montmorency cherries, not a sweet cordial or drink. The research on tart cherry and both sleep quality and joint inflammation is genuinely compelling. Cottage cheese is an underrated protein source – mild-tasting once blended and silky smooth. This shake is best consumed 60 to 90 minutes before bed. For people managing joint pain from arthritis or previous injuries, consistency is key – the benefits build over weeks of regular intake rather than arriving all at once.