The Best Bodybuilding Supplements for Men Over 50

Despite continuing to work hard in the gym and eating a balanced diet with lots of protein-rich foods, many older individuals experience age-related muscle loss. Here, we take a glance at the evidence that increasing your protein intake with a protein shake and taking various other supplements can benefit men over 50 who remain committed to their bodybuilding journey. 

Supplements for Muscle Growth

Whey Protein Powders

A randomised controlled trial (RCT) published in The American Journal of Clinical Nutrition (Mertz et al., 2021) reported that consuming 40 grams of whey protein powder daily, alongside resistance training, led to a significant increase in lean muscle mass among older adults.

Calories and Macronutrients per 100 Grams of Whey Proteins from Bodybuilding Warehouse, Myprotein, and Optimum Nutrition* 

For further guidance, you could reach out to an online personal trainer with expertise in developing skeletal muscle. 

Essential Amino Acids

A study published in Clinical Nutrition (Børsheim et al., 2008) found that supplementing with essential amino acids (EAA) led to an average increase of 1.14 kg in muscle tissue over 12 weeks in older adults. Additionally, participants showed significant gains in leg press strength.

Top-Rated Essential Amino Acid Powders

You might also like my article on the best supplements for older adults interested in building muscle. 

Supplements for Muscle Strength

Whey Protein Powders

A systematic review and meta-analysis of RCTs published in The Journal of Nutrition, Health, and Aging (Hou et al., 2019) found that whey protein powder significantly improved hand grip, leg extension, and leg press strength in older adults engaged in resistance training. 

For more in-depth assistance, you could get in touch with an online PT who specialises in enhancing strength. 

Essential Amino Acids

An RCT published by Markofski et al. (2019) found that EAA supplementation in older adults enhanced muscle protein synthesis and strength when combined with aerobic exercise.

Top-Rated Essential Amino Acid Tablets 

You might also be interested in my article on the best dietary supplements for increasing strength. 

Creatine Monohydrate

A systematic review and meta-analysis of RCTs published in Nutrients (Dos Santos et al., 2021) suggests that creatine supplementation can significantly improve strength in older adults. The reviewed studies typically involved daily doses of creatine monohydrate ranging from 5 to 20 grams.

Top-Rated Creatine Monohydrate Powders

You could also check out my article on how creatine supplements benefit different athletes. 

Supplements for Lean Body Mass

Whey Protein Powders

A systematic review and meta-analysis of RCTs published in the British Journal of Sports Medicine (Morton et al., 2018) found that combining protein supplementation with resistance training resulted in significant gains in fat-free mass (lean muscle mass) in individuals over 45.

You could also think about reaching out to an online with expertise in fat loss. 

Supplements for Athletic Performance

Whey Protein Powders

A review published by Camargo et al. (2020) concluded that whey protein supplementation boosts protein synthesis in older adults, leading to improved muscle performance and aerobic capacity.

You could also consider working with an online personal trainer who specialises in exercise performance. 

Essential Amino Acids

A study by Azhar et al. (2021) found that EAA supplementation significantly enhanced grip and leg strength in older adults.

You could also take a look at my article on the best muscle-building supplements for those over 40. 

Creatine Monohydrate

A study published in Medicine and Science in Sports and Exercise (Gotshalk et al., 2002) found that seven days of creatine supplementation significantly improved muscle performance in older men aged 59–72. Compared to a placebo, creatine enhanced maximal dynamic and isometric strength, lower-body power, and functional capacity.

Top-Rated Creatine Monohydrate Pills

How creatine can support physical activity is also discussed in my article comparing creatine and glutamine. 

Supplements for Muscle Repair

Whey Protein Powders

A study published in Nutrients (Spoelder et al., 2023) found that whey protein supplementation significantly reduced exercise-induced muscle damage in older adults.

You might also like my article on the importance of getting enough protein for older adults. 

Essential Amino Acids

A 40-week study on older adults found that branched-chain amino acids (BCAAs) lowered inflammation markers after exercise (Caldo-Silva et al., 2021).

Top-Rated BCAA Powders

You could also have a look at my article on the best nutritional supplements for recovering from weight training workouts. 

Supplements With Other Health Benefits

Fatty Acids

Healthy fats, particularly omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for supporting heart health and reducing inflammation (Molfino et al., 2014). Additionally, recent research suggests these fatty acids may enhance cognitive function in older adults (Mora et al., 2022).

You might also like my article on the benefits of fish oil for those engaged in high-intensity exercise. 

Vitamin C

Vitamin C plays a vital role in supporting the immune system (Carr & Maggini, 2007) and promoting collagen synthesis (DePhillipo et al., 2018), which is crucial for tissue repair and maintaining healthy skin. Additionally, clinical trials indicate that vitamin C supplementation can enhance iron absorption (Deng et al., 2023), benefiting older adults who may be at risk of deficiency.

Vitamin D

A large-scale study involving nearly half a million participants in the UK found that individuals who regularly took vitamin D supplements had significantly lower mortality rates from cancer, cardiovascular disease, and respiratory disease (Sha et al., 2023). These findings suggest that vitamin D supplementation may help reduce the risk of several life-threatening conditions linked to vitamin D deficiency (Ames & Wakimoto, 2002).

Vitamin E

One clinical trial found that vitamin E supplementation reduced oxidative stress following eccentric exercise in older men, which may promote muscle recovery and overall cellular health (Meydani et al., 1993). 

About the Author

Dave Robinson, a co-founder of ukfitness.pro, has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has run ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

References

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