No matter how old you are, make sure you get enough protein daily is essential to lead a healthy lifestyle. Protein helps you feel full and satiated, build muscle, control your blood pressure, restore your energy, and maintain a healthy metabolism. However, the need for daily protein becomes even more vital as you age due to the inevitable changes your body undergoes as you age.
“After age 25, adults lose about 2 to 3 percent of their lean muscle mass and experience a 2 to 3 percent decrease in resting metabolic rate,” he says. Amy Goodson, MS, DR, CSSD, LDauthor of The Sports Nutrition Playbook and member of our expert medical board. “The reality is that these two things are probably related, as having large amounts of lean muscle mass promotes a more active metabolism. Therefore, adequate protein intake is essential as you age so that you can maintain lean muscle mass..”
It’s pretty easy to say, “You need more protein.” But how can you prepare to fit more into your daily eating patterns? To find out, we consulted several dietitians for their picks for the best high-protein foods to eat after 50. Read on, and for more healthy eating tips, check out The 6 best supplements to keep your brain young.
Many dairy products have a bad reputation. However, if you are not allergic to dairy or lactose intolerant, these foods can give you useful protein and vitamins as you age.
“Dairy products like milk, cheese, and yogurt not only promote strong, healthy bones due to their calcium content, they also provide high-quality protein to help you build and maintain lean muscle mass,” says Goodson. “In fact, milk contains branched chain amino acids leucine that studies show can activate muscle resynthesis after a workout.
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quinoa it’s affordable, extremely healthy whole grain that is both easy to prepare and versatile. In addition to being able to incorporate it into many different types of meals, it is also high in protein, making it a great option for reaching your daily protein goals.
“This whole grain is a plant-based source of complete protein, meaning it provides all of the essential amino acids,” he says. Trista Best, MPH, RD, LDand consultant to Balance One Supplements. “In addition, the fiber content helps contribute to its anti-aging benefits by reducing the risk of heart disease by removing cholesterol from the body, and it works to improve the immune system by feeding the good bacteria in your gut.”
Another food that has a bit of a negative reputation, especially once people reach 50—It’s beef. But Goodson says that finding lean, high quality cuts is key in choosing healthy beef products.
“Packed with 10 essential nutrients, including iron, vitamin B-12, the antioxidant selenium, and high-quality protein, beef is a fantastic way to add protein to your diet,” explains Goodson. “Pair it with veggies and whole grains at meals. Or if you need a protein on the go, try beef jerky. Shelf-stable, [beef jerky] It’s a simple snack you can toss in your purse, computer bag, or gym drawer.”
Eggs are sometimes discussed in a negative light due to their potential effects in your cholesterol. However, some research has suggested that eggs could be healthier than we ever thought.
“Eggs are the most bioavailable protein in the body,” says Goodson. “With 6 to 7 grams of protein per egg, they also provided the added benefit of iron, vitamins B-12 and D, and the nutrient choline, What does the research suggest? helps with brain and cognitive health.”
Best adds that eggs can also be a great source of protein for those who want to lose weight or manage their weight goals. “Eggs can help with weight loss efforts by providing a lean source of protein and healthy fats, which will help the consumer feel full longer and may lead to a reduction in overeating by increasing satiety.” “.
when it comes to finding healthy protein, Best says that “complete proteins” are some of the healthiest to choose.
“Exist 20 amino acids, nine of which are essential—meaning they must be obtained through the diet. Animal protein sources naturally contain all 20 amino acids and are therefore naturally complete proteins, but many plant-based proteins are not,” explains Best. “However, the combination of rice and beans provides the right combination of amino acids to do it.
Beans and legumes are not only packed with protein, they also provide useful levels of fiber.
“The fiber content of beans will also keep you full and satisfied long after a meal and is beneficial for feeding the good bacteria in your gut, binding and removing toxins and waste from your body, and even helps reduce cholesterol and weight.” body,” Best said. He says.
