4 High-Protein Foods That Build Lean Muscle After 60 | XpertsReviews.com

Simple, high-protein foods approved by dietitians to help adults over 60 build strength and stay lean.

Are you over 60 and hoping to build muscle mass? Exercise is an important part of the equation. However, you also need to pay attention to your diet and make sure you nourish your body with foods that build muscle. We asked Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, certified sports dietitian and co-author of Flat stomach recipe book for dummiesfor recommendations on these types of foods that will help your body get strong while staying lean. “After age 60, the body becomes less sensitive to protein, which means that slightly higher quality protein at every meal is needed to stimulate muscle growth and prevent age-related muscle loss,” she says. Here are 4 protein-rich foods that build muscle mass after age 60.

Eggs

You should always have a carton of eggs in your refrigerator because they are an easy food that helps build muscle. “Eggs provide high-quality protein and are rich in leucine, an amino acid that plays a key role in stimulating muscle protein synthesis, which is very important after age 60. They are easy to chew, versatile and well tolerated,” says Collingwood. Another advantage? They are versatile and can be eaten with any meal. “Eggs aren’t just for breakfast: think hard-boiled eggs on salads or sandwiches, or for a snack, or an omelette for dinner,” she adds.6254a4d1642c605c54bf1cab17d50f1e

Greek yogurt

Greek yogurt is another great source of protein and other essential nutrients as you age. “Greek yogurt provides a concentrated source of protein in a small volume, making it ideal when appetite is low. It also provides calcium and probiotics that support overall health. It works well with meals or as a snack,” says Collingwood.

Salmon

If you like fish, salmon is a great source of protein and nutrients. “Salmon provides complete protein as well as omega-3 fatty acids, which may help improve muscle response to protein intake in older adults. It promotes muscle health and recovery while also benefiting heart and brain health,” says Collingwood.

Whey protein powders or shakes

And finally, she recommends whey protein powder or ready-to-drink protein shakes. It’s a good idea to have shakes on hand when you need to hit your protein goals in a hurry. “Whey protein is rich in leucine and is quickly absorbed, making it a convenient way to meet higher protein needs after age 60. It can be added to smoothies, oatmeal or yogurt,” says Collingwood.

Lea Groth