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The Top 4 High-Protein Snacks for 50-Year-Olds to Build Muscle

This is for you!

By Shashini ThennakoonPublished 2 years ago 3 min read

Your muscles age as you do. These protein-rich snacks can be useful.We're sorry to break it to you, but your body ages along with you. Whether you like it or not, as you get older, your muscle mass may start to drop, and you might not perform as well in the gym as you previously did. But don't quit up (or stop exercising! ), just work a bit harder and include a little more protein in your diet. This does not imply you should give up.

Only roughly 0.8 grams of protein per kilogram of body weight constitute the Recommended Dietary Allowance (RDA) for protein (or the minimal quantity required). The need for protein in older persons, however, has been found to be higher per kilogram of body weight than in younger adults. High-protein snacks can fill that need. Making ensuring you feel full between meals and are consuming the necessary nutrients for your body is key. Our Medical Expert Board member Julie Upton, M.S., R.D., shared some fantastic high-protein snack suggestions with us that are ideal for adults over 50 who want to gain muscle.

1 Eggs

An egg turns out to be everything it's touted to be because it offers so many advantages.

Crack open an egg, advises Upton, "if you're seeking for a nutritional powerhouse."

Upton claims that a big egg has 70 calories and more than 13 vital minerals, including iron, vitamin D, zinc, lutein, zeaxanthin, and choline, in addition to being high in calories.

Additionally, eggs include antioxidants and six grams of high-quality protein. Eggs are excellent for adults because the protein contains all required amino acids, allowing the body to use them more quickly than it can from other forms of protein, according to Upton.

2 Edamame

You might find yourself eating the entire bowl of these young, fresh soybeans in one sitting, and that's fine too!

One cup of edamame has roughly 190 calories and 18 grams of protein, according to Upton.

In addition to a plethora of advantageous anti-cancer and cardiovascular advantages, it packs a one-two punch of satisfying protein and fiber, claims Upton. "In your neighborhood store, look in the fresh produce or frozen department for edamame. For adults, they are a fantastic plant-based source of protein and minerals."

3 Greek yogurt

Plain, nonfat Greek yogurt, according to Upton, is a nutritious food that every diet should have.

She says that strained traditional Greek yogurt removes the watery whey. As a result, the yogurt becomes richer, thicker, creamier, and has twice as much protein and less sugar than conventional yogurt.

Additionally, she claims that a cup of nonfat Greek yogurt contains roughly 24 grams of protein. Four eggs would be the equivalent.

4 Skim or 1% milk

A glass of milk can be of assistance to people who want to maintain or increase their muscle mass as they age.

For adults, milk is another nutrient-rich choice that offers 8 grams of high-quality protein per cup, according to Upton. Additionally, milk has the perfect balance of casein and whey proteins, which release slowly over time.

The essential amino acids required to carry out the tasks that proteins undertake in the body are abundant in whey protein, according to the Mayo Clinic. On the other hand, casein protein is quite comparable in that it gives the body the essential amino acids it needs to support muscle growth. Casein protein digests more slowly than other proteins, though. As a result, it might aid in satiety improvement and appetite suppression.

Numerous studies back up Upton's claim that whey and casein can assist adults in gaining and maintaining muscular mass.

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    STWritten by Shashini Thennakoon

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