There's a reason why there aren't many bodybuilders in the over-50 age group. Unfortunately, gaining and retaining muscle mass becomes more difficult as we get older. If you're over 50, you've probably noticed that keeping your biceps, pecs, quads, and other muscles rippling like a weightlifter's takes a lot more effort.
"Our muscles operate on the 'use it or lose it' principle," explains Anthony DiMarino, RD, CPT, a dietician, and personal trainer. "Muscles stay powerful when they are properly worked and fed. We test our muscles less as we become older, and we slow down. Our appetites often diminish, making it difficult to consume enough protein to prevent weight loss."
The good news is that you are not powerless in the face of age-related muscle loss (known as sarcopenia).
"A good diet with appropriate protein and a well-rounded strength-training plan is the ideal approach to grow stronger muscles at any age, but especially after 50," says Carissa Galloway, RDN, a consultant with Premier Protein Nutrition. "Just as you can't 'grow' muscles with food alone, you can't build muscles over 50 without the right fuel."
And what is sufficient fuel? Foods that are filling and substantial in protein. We've compiled a list of the best protein-rich foods to include in your diet for stronger muscles after 50, as recommended by dietitians.
1. Breasts of Chicken or Turkey
"Chicken is the most protein-rich and accessible food," explains DiMarino. "In a 3-ounce portion, chicken breast is extremely lean and contains a whopping 21 grams of protein. It's usually rather inexpensive, and it can be used in an endless number of healthful dishes!"
Chicken is also a complete protein since it has the exact ratio of necessary amino acids required for muscle building.
"Older adults require more protein to promote muscle mass than younger ones due to biological processes that occur as we age," says Alyssa Pike, RD, Senior Manager of Nutrition Communications at the International Food Information Council. "Increasing dietary protein intake, particularly protein that contains necessary amino acids, can aid in overcoming this problem."
Are you sick of chicken? Turkey breast is considerably higher in protein. A 3-ounce portion has 26 grams in it. Try Applegate Naturals oven-roasted turkey breast, which is 100 percent natural, free of artificial additives and preservatives, and has 11 grams of protein per two slices for a quick midweek turkey sandwich.
2. Dairy Products
Do you want to increase your strength? Don't forget about dairy! It's a muscle-building protein's unsung hero. A mid-afternoon cup of yoghurt or a morning bowl of cereal with milk contributes significantly to your daily total of this vital macronutrient.
With 24 grams of protein per cup, Greek yoghurt is a protein powerhouse, and skyr, its Icelandic cousin, is another high-protein, low-sugar option.
Dairy also provides a hidden benefit for persons over the age of 50 who have bad oral health.
"Dairy is a diverse food group containing several high-protein foods that are easy to chew and swallow," explains Piket.
Meanwhile, the high calcium content of dairy aids in the maintenance of good bones, which is another crucial goal for persons in this age group.
3. Eggs
Whether hard-boiled, scrambled, or sunny-side-up, Eggs are a convenient source of protein at any time of day.
"Eggs are one of my favourite proteins because they're simple to prepare and inexpensive, making them ideal for anyone on a budget," Galloway adds. "They're a nutrient-dense source, with 7 grams of protein, vitamins, minerals, iron, carotenoids, and disease-fighting elements like lutein and zeaxanthin in each egg."
Is there anything more you could ask for in such a compact package?
4. Protein Shakes
After 50, life does not necessarily slow down. If you're constantly on the run, a protein shake might help you fill in any nutritional gaps. A quick shake mixed with yoghurt and a scoop of protein powder blends in seconds, but opt for a ready-made product for even more convenience.
"With no prep work or clean-up," Galloway explains, "ready-to-drink protein shakes are the ideal solution for a post-workout boost." "The period immediately following a workout is ideal for repairing and building new muscle. Premier Protein High Protein Shakes are my go-to. They provide 30 grams of protein, 160 calories, and 1 gram of sugar per serving. They also have a wide range of flavours, so you'll never get bored!"
5. Legumes
Animal protein isn't found in all protein-rich meals.
"Legumes, such as beans, peas, and lentils, provide a diverse range of nutrient-dense plant-based protein alternatives," explains Pike.
Including these high-fiber items in your diet may help you avoid constipation, which is all too frequent in senior citizens. Galloway agrees, especially when it comes to lentils.
"Lentils are an excellent source of plant protein and give a variety of health benefits," Galloway explains. "They have the third-highest protein content of any legume or nut by weight, with 1/2 cup containing 9 grams."
Aside from their high protein content, the tiny legumes may also help to reduce overall inflammation.
"Lentils also have a high phenol content, which means they contain anti-inflammatory and cardio-protective antioxidants," Galloway adds.