We hate to tell you this, but as you age, so does your body. Like it or not, when you reach middle age, your muscular mass may begin to decline and your performance at the gym may not be what it used to be. But don’t despair (or stop training!), because that doesn’t mean you should give up, it just means you might have to work a little harder and incorporate a little more. protein in your diet.
The Recommended nutritional allowance (RDA) for protein (or baseline amount needed) is only about 0.8 grams of protein per kilogram of body weight. However, it has been shown that older people need more protein per kilogram of body weight than younger adults. This is where high protein snacks come in. Snacking between meals is an important way to make sure you’re feeling full and getting the essential nutrients your body needs. We spoke with Julie UptonMS, RDand member of our Advice from medical expertswho shared some great high protein snack ideas that are perfect for people over 50 looking to build muscle.
It turns out a Egg is everything it is supposed to be, because it offers many advantages.
“If you’re looking for a nutritional powerhouse, break an egg,” says Upton.
According to Upton, one large egg contains 70 calories and provides more than 13 essential nutrients, including the ironvitamin D, zinc, lutein, zeaxanthin and choline.
Eggs also contain six grams of high-quality protein and antioxidants. “Eggs are great for adults because the protein provides all the essential amino acids so the body can use them more easily than other protein sources,” Upton says.
These young, fresh soybeans are so delicious, you might find yourself eating an entire bowl of them all at once – and it’s okay if you do!
According to Upton, a cup of Edamame contains about 190 calories and 18 grams of protein.
“It features a double hit of filling protein and fiber— not to mention a host of anti-cancer and cardiovascular benefits,” Upton says. “Look for edamame in the fresh produce or freezer section of your local supermarket. They are an excellent plant-based source of protein and nutrients for adults.”
“Plain, fat-free Greek yogurt is a healthy staple in your diet,” Upton says.
She also says that a cup of fat-free Greek yogurt has about 24 grams of protein. That’s the equivalent of four eggs!
“Milk is another nutrient-dense option for adults that provides 8 grams of high-quality protein per cup,” Upton says. “In addition, milk provides an ideal ratio of fast-release whey and slower-release casein protein.”
According to the Mayo Clinic, whey protein provides large amounts of essential amino acids that are needed to carry out the functions that proteins perform in the body. casein protein, on the other hand, is very similar in providing the body with the amino acids needed to help build muscle. However, casein protein is digested more slowly than other proteins. Therefore, it can help reduce appetite and increase satiety.
“Many studies confirm that whey and casein can help adults build and maintain muscle mass,” Upton says.
Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more