No matter how old you are, ensuring that you get enough protein on a daily basis is critical to living a healthy lifestyle. Protein helps you feel full and satiated, build muscle, manage your blood pressure, recover your energy, and maintain a healthy metabolism. However, the need for daily protein becomes even more vital as you age because of the inevitable changes your body experiences as you get older.
“After 25, adults lose about 2–3% of their lean muscle mass as well as experience a 2–3% decline in resting metabolic rate,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our expert medical board. “The reality is these two things are likely related, as having larger quantities of lean muscle mass promotes a more active metabolism. So, consuming adequate protein is essential as you age so that you are able to maintain lean muscle mass.”
It’s easy enough to say, “You need more protein.” But how can you set yourself up to incorporate more of it into your eating patterns on a daily basis? To find out, we consulted several dietitians to find out their choices for the best protein-heavy foods to eat after 50. Read on, and for more healthy eating tips, check out 6 Best Supplements to Keep Your Brain Young.
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Dairy foods
Many dairy foods get a bad rap. However, if you don’t have a dairy allergy or aren’t lactose intolerant, these foods can provide you with helpful protein and vitamins as you get older.
“Dairy foods like milk, cheese, and yogurt not only promote strong, healthy bones because of 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 research shows can turn on muscle resynthesis after a workout.”
