What the Latest Science—and Traditional Latvian Foods—Can Teach Us.
By Ilze Ziverte | Founder of 50 & Thriving
If you’d asked me five years ago what I knew about protein, I’d have smiled and said: “That’s for people who lift weights, isn’t it?” Like so many women stepping through our fifties, I was far more focused on the shifts of menopause: hot flushes, changing energy, and wondering why everyday tasks suddenly felt a little harder than they used to. What I didn’t know then was that one quiet, powerful change was happening inside my muscles—and adjusting how I nourish them would make all the difference to staying strong, independent, and full of life.
This article brings together the latest European research and nutrition guidance, translating the science into plain language we can all understand. Most of all, it shares something that made my heart sing: the foods my Latvian grandparents fed me as a child line up perfectly with what science now says we need to thrive after 50.
Whether you’re just beginning your menopause journey or looking for simple ways to stay strong as you age, I hope this article gives you practical ideas you can start using today.
Why Protein Matters More Than Ever
Many of us grew up believing that protein was simply something bodybuilders worried about.
In reality, protein is essential for every stage of life, but it becomes even more critical as we grow older. Our muscles, bones, immune system, skin, and hormones all rely on a steady supply of high-quality protein to repair, regenerate, and function well.
One of the biggest discoveries for me was learning about anabolic resistance
Think of your muscles like a mobile phone charger. When we’re young, even a small amount of protein or a little exercise easily switches on the “charge” that builds and maintains muscle. As we age, that connection grows weaker—the switch becomes less sensitive.
Scientists call this anabolic resistance. It means our muscles no longer respond as efficiently to protein alone. To get the same muscle-building effect we once did, we usually need slightly more protein, spread evenly through the day, paired with regular, gentle resistance movement.
What European Experts Recommend
The general European dietary guideline still sits at 0.83 grams of protein per kilogram of body weight per day. But organisations like the European Society for Clinical Nutrition and Metabolism (ESPEN) make an important distinction: this amount is only enough to stop us becoming deficient—it is not designed to keep our muscles strong or support healthy ageing.
Current expert recommendations for people over 50 are:
✅ Healthy active adults aged 50+:
1.0–1.2 g per kilogram of body weight daily
✅ Those living with long-term illness or recovering from sickness:
1.2–1.5 g/kg/day
✅ Severe illness or malnutrition:
Up to 2.0 g/kg/day, always under professional medical guidance.
Another tip that changed how I plan meals is aiming for roughly 25–30 grams of protein at each main meal. Instead of eating most of our day’s protein at dinner, spreading it evenly across breakfast, lunch and dinner keeps our muscles steadily nourished throughout the day.
Why Strength Training Matters Too
Protein provides the building blocks. Exercise tells your body how to use them.
One line from my course notes has stayed with me ever since:
“Protein gives your body the bricks and mortar, but exercise provides the blueprint for building.”
Research consistently shows that extra protein on its own is far less effective without movement. The wonderful news is that strength training doesn’t have to mean heavy weights or busy gym floors. Chair stands, resistance bands, lifting shopping bags, digging in the garden, climbing stairs, or simple bodyweight moves all send that vital signal to your muscles to stay strong.
As a future Gym Instructor and Women’s Wellness Coach, I believe this is one of the most empowering messages we can share: we don’t move our bodies just to change how we look. We do it so that twenty years from now, we can still climb hills, travel, carry our own groceries, play with our grandchildren, and live life on our own terms.
What Surprised Me Most
Several findings really stood out and shifted how I think about my own diet:
- Around 50% of women over 70 eat less protein than recommended, compared to roughly 30% of men.
- Many of us still worry that higher protein intake harms healthy kidneys. Current evidence shows intakes of 1.2–1.5 g/kg/day are safe for almost all healthy older adults. If you have chronic kidney disease, always follow your doctor or dietitian’s personal advice.
- Swapping some red meat for plant-based protein can support both heart and kidney health.
- Most unexpectedly: eating similar amounts of protein at every meal works far better for maintaining muscle than loading up all at dinner.
Traditional Latvian Foods Fit Beautifully
One of my favourite parts of researching this was realising so many of the foods I grew up with naturally tick all the right boxes. Sometimes we don’t need expensive supplements or trendy imported superfoods—sometimes our grandparents already knew exactly how to nourish us well.
Some of my favourite examples:
🥣 Biezpiens (curd cheese) – packed with protein and naturally high in leucine, one of the key amino acids that helps stimulate muscle protein synthesis—the process of building and repairing muscle.
🥛 Kefīrs (fermented milk) – gentle on digestion, full of protein, and wonderful for gut health.
🍞 Rupjmaize (dark rye bread) – rich in fibre and slow-release energy that pairs perfectly with protein-rich meals.
🫘 Pelēkie zirņi (grey peas) – a hearty, traditional plant protein full of fibre and minerals.
🐟 Smoked herring, sprats and mackerel – complete protein paired with heart-protecting omega-3 fats.
It was such a comfort to learn that healthy ageing doesn’t always mean chasing the newest trend. Often, it simply means understanding why the foods that sustained our ancestors are still so precious today.
Finding These Foods in the UK
Living in the UK doesn’t mean we have to give up the tastes of home. Most of these ingredients are easy to find, or have great alternatives:
- Biezpiens: Quark, cottage cheese or ricotta work well from any supermarket. Authentic Latvian biezpiens is also available in Baltic food shops and online.
- Kefīrs: Stocked in almost all major supermarkets, usually near the yoghurt aisle.
- Rupjmaize: Look for wholemeal rye or Scandinavian dark rye bread in larger stores, or visit Baltic shops for the real thing.
- Grey peas: Marrowfat peas, butter beans or large green lentils make wonderful substitutes if you can’t find traditional pelēkie zirņi.
- Smoked fish: Smoked mackerel, herring and sprats are widely available in UK supermarkets.
A Simple Day of Protein
For someone weighing around 70 kg, aiming for 70–84 grams of protein each day is a good starting point, adjusted for how active you are and how you feel. Here’s how that might look using familiar, comforting foods:
Breakfast
- Biezpiens with wild berries
- One boiled egg
- Slice of rupjmaize
- Glass of kefīrs
Lunch
- Grey pea stew with smoked mackerel
- Fresh beetroot and cucumber salad
- Plenty of dill
Afternoon Snack
- Rye bread topped with sprats and sliced egg
Dinner
- Hearty frikadeļu zupa (meatball soup) with lean beef or pork
- Slice of dark rye bread
This isn’t about perfection or counting every gram forever. It’s about getting a feel for what your body needs, and making small, gentle changes that you can keep up long-term.
My Reflection
Reading through this research completely shifted how I view my own meals. Like many women my age, I assumed if I was eating “normally,” I was getting enough. I never realised how much menopause changes how our muscles use protein, or what a difference spreading intake throughout the day can make.
What made me smile most of all was discovering that the foods I grew up with—biezpiens, kefīrs, rye bread, grey peas and smoked fish—fit perfectly with what science now tells us. It’s a beautiful reminder that healthy ageing doesn’t have to mean turning our backs on our roots.
This is exactly what I want 50 & Thriving to be: a place where modern science meets the wisdom of our traditions, so we can all age with strength, confidence and joy.
Key Takeaways
- Aim for 1.0–1.2 g of protein per kilogram of body weight daily if you’re a healthy adult over 50.
- Try to eat 25–30 g of protein at each main meal.
- Pair protein with regular strength or resistance movement for the best results.
- Enjoy a mix of both animal and plant-based protein sources.
- Remember: many traditional foods already fit modern healthy eating guidelines perfectly.
- Healthy ageing is about consistency, not perfection.
Every meal is an opportunity to nourish your body. Small choices, repeated over time, can make a remarkable difference to how strong and independent we feel in the years ahead.
Medical Disclaimer
This article is for educational and informational purposes only, and reflects current general research guidance. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor, registered dietitian or other qualified health provider with any questions you may have regarding your health, diet or fitness—especially if you have existing health conditions, take medication, or are managing chronic illness.
Continue Your Wellness Journey
If you found this helpful, you might also enjoy these articles:
- Sarcopenia, Strength and the Menopause: What Every Woman Over 50 Needs to Know
- Blue Zones Wisdom: Longevity Lessons From Latvia and Beyond
- Gentle Strength Training You Can Start Today
References
- Harris S, DePalma J, Barkoukis H. Protein and Aging: Practicalities and Practice. Nutrients. 2025;17(15):2461.
- ESPEN Expert Group. ESPEN Guideline on Clinical Nutrition and Hydration in Geriatrics.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People (PROT-AGE Study Group). Clinical Nutrition. 2013.
- European Food Safety Authority (EFSA). Dietary Reference Values for Protein.
- KDOQI Clinical Practice Guideline for Nutrition in Chronic Kidney Disease.