We have bad news for you: as you get older, your body does, too. Even if you don’t like it, when you reach middle age, your muscular mass might begin to decrease, and your athletic performance may not be what it used to be. But don’t worry (or quit exercising!). It simply means that you’ll need to work a bit harder and include a greater amount of protein in your diet now than before.
The suggested Dietary Allowance for protein (or the minimum amount required) is only around 0.8 grams of protein with every kg of body weight that you have. However, it has been demonstrated that older individuals require additional protein per kg of bodyweight than younger individuals. That is where high-protein snacks prove useful. Snacking before meals is an essential method to maintain a nutritious diet and satisfy your hunger. We talked to Julie Upton, a member of our Medical Professional Board, about some wonderful high-protein snacks for people over the age of 50 who want to gain muscle.
1 — Eggs
It turns out that an egg is much more than meets the eye, as it delivers a slew of advantages.
If you’re searching for a nutritious behemoth, crack an egg open.
One large egg contains 70 calories and more than a dozen important minerals, including vitamin D, zinc, lutein, iron, zeaxanthin, and choline.
Eggs have six grams of high-quality antioxidants and protein, as well as a fair amount of vitamins. “Eggs are fantastic for adults since the protein includes all essential amino acids, allowing the body to use them more effectively than other types of protein,” says Upton.
2 — Edamame
Fresh, young soybeans are so delectable that you may easily finish a whole bowl in just one sitting—and it’s great if you do!
Edamame is high in protein, with one cup providing approximately 190 calories and 18 grams of protein, according to Upton.
“It offers a one-two punch of fiber and protein, as well as a slew of anti-cancer and heart health advantages,” according to Upton. “Edamame are an great plant-based source of nutrients and protein for adults.”
3 — Greek yogurt
Plain, nonfat Greek yogurt is a nutritious must-have in your diet, according to Upton.
Greek yogurt is strained to remove the watery whey. This gives it a thicker creamier consistency with two times the protein and much less sugar than normal yogurt.
She also suggests eating a cup of nonfat Greek yogurt (approximately 24 grams of protein) as a snack before dinner. That’s the same amount of protein as four eggs!