There’s a reason you don’t see a lot of bodybuilders in the over-50 category.
Unfortunately, building and maintaining muscle mass doesn’t get easier as we age.
“Muscles stay strong when they are used and fueled correctly.
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As we age, we challenge our muscles less and slow down.
Our appetites also decrease, creating a challenge to eat enough protein to prevent losses.”
And what is adequate fuel?
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Satiating,high-protein foods.
After, be sure to read up on our list ofHealthy Foods You Should Be Eating Every Day.
“Chicken breast is superleanand provides a whopping 21 grams of protein in a 3-ounce serving.
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It tends to be pretty affordable and can be cooked into an unlimited number of healthy dishes!”
Getting tired of chicken?
Turkey breast is packed with even more protein.
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A 3-ounce serving comes with26 grams.
16 Best High-Protein Soup Recipes for Weight Loss
Dairy foods
Want to bump up your strength?
Don’t overlook dairy!
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It’s an unsung hero of muscle-building protein.
Dairy also has a hidden benefit for people over 50 who struggle with poor dental health.
Meanwhile, dairy’s high calcium level helps maintain healthy bonesanother important goal for people in this age group.
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Can you ask for more in such a small package?
If you’re frequently on the go, aprotein shakecan help fill in nutrition gaps you might be missing.
My go-to isPremier Protein High Protein Shakes.
They’re packed with 30 grams of protein, 160 calories, and 1 gram of sugar.
Plus, they have a ton of flavor variety, so you’ll never get bored!"
Legumes
Not all protein-rich foods come from animals.
Adding these high-fiber foods to your diet may also prevent constipation that’s all too common in older adults.
Galloway agreesespecially about lentils.
