7 High-Protein Snacks That Sculpt Lean Muscle After 50 | XpertsReviews.com

Not sure what to eat if you’re trying to stay slim while building muscle after 50? “After age 50, protein becomes your body’s best tool for preserving and building lean muscle mass,” Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, certified sports dietitian and co-author of Flat stomach recipe book for dummiessays Eat this, not that! Timing is also important. “The key is to space out the day so your muscles always have the fuel they need to repair themselves and stay strong. Snacks are a great way to get the protein in and distribute it evenly,” she says. “Protein snacks aren’t just for bodybuilders. They’re essential for anyone over 50 who wants to stay strong, active and full of energy. Think of them as little building blocks for lifelong muscle health.” Here are 7 protein-rich snacks that build muscle mass after 50.

Greek yogurt with nuts or seeds

The first snack she recommends is Greek yogurt with nuts or seeds, containing 18 to 20 grams of protein plus healthy fats for muscle repair and satiety. “This combo offers the perfect blend of protein and healthy fats to fuel your muscles between meals,” says Collingwood.

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Cottage cheese with fruit

Next comes cottage cheese with fruits. “Slow-digesting casein protein promotes muscle repair overnight or in the afternoon. Cottage cheese is an old-school favorite that always wins for muscle maintenance,” she says.

Hard-boiled eggs with vegetables

Another great snack that will fill you with nutrients? Hard-boiled eggs with vegetables. “Portable, complete protein plus nutrient-rich fiber for balance. Eggs are one of the simplest and most effective sources of protein for muscle health at any age,” ahw aYA.

Pack of tuna or salmon with whole grain crackers

She also likes to snack on packages of tuna or salmon with whole grain crackers. “Protein and omega-3s to reduce inflammation and promote recovery. They’re like muscle fuel in a pouch: convenient, nourishing, and heart-healthy,” she says.

Protein Smoothie

If you prefer to drink your snack, make a protein, whey, or plant-based smoothie. “A customizable way to meet your protein goals on the go,” says Collingwood. “A smoothie is an easy way to get 20-25g of protein without feeling heavy.”

Edamame or roasted chickpeas

Edamame or roasted chickpeas are another savory snack. “Plant-based protein and fiber to keep you full. Crunchy, portable and full of plant energy, they make snacking smart and satisfying,” says Collingwood.6254a4d1642c605c54bf1cab17d50f1e

String cheese with almonds or apple slices

The last snack she recommends is string cheese with almonds or apple slices. “It’s a balanced snack combining protein, healthy fats and carbohydrates for constant energy. Cheese and nuts or fruit give you a constant release of fuel for the brain and muscles,” she says.

Lea Groth