“Matthews recommends about a gram a day of protein per pound lean body mass. “
LEAN body mass.
For the average 50+ year old woman that’s probably near 70 grams, but still far above federal nutrition guidelines.
And yes, for many, in order to get the protein without the extra calories that means protein shakes.
I use Optimum Nutrition 100% Whey. Dissolves easily and doesn’t plug you up.
But mostly I eat whole foods. Eggs and Chicken, some beef and pork. Salads. Fruits and nuts. All sorts of vegetables.
Yep, I always tried to get my protein grams from food. Not enough chicken and steak and eggs etc. to eat in one day. Always needed to add 2 shakes a day to get close to what’s needed. I think I use syntha 6 now. Used isopure for a long time but expensive. Heck you pee some of the protein out. Body only absorbs so much.