The Top 5 High-Protein Foods to Consume Once You Turn 50

As you get older, it's crucial to get lots of protein, which these foods can provide.The key to leading a healthy lifestyle, regardless of age, is to make sure you consume adequate protein every day. Building muscle, regulating blood pressure, regaining energy, and maintaining a healthy metabolism are all made possible by protein. Protein also makes you feel full and satisfied. But as you get older, your body will unavoidably undergo changes that make protein consumption even more essential.After age 25, adults have a 2-3% drop in their resting metabolic rate as well as a 1-2% loss of lean muscle mass, according to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our expert medical board. "The truth is that these two things are probably related since a more active metabolism is encouraged by having more lean muscle mass. In order to maintain lean muscle mass as you age, it is crucial that you consume enough protein."

You need more protein, is a simple statement to make. The question is, however, how to prepare yourself so that you regularly include more of it in your eating habits. We talked to a number of nutritionists to find out what they recommended as the finest protein-rich meals to eat after 50 in order to find out. Continue reading for additional advice on healthy nutrition, or visit our list of the top 6 brain-healthy supplements.

1 Dairy foods

Many dairy products are stigmatized. However, if you don't have a dairy allergy or aren't lactose intolerant, you can obtain the protein and vitamins you need from these foods as you age.

In addition to helping you build and maintain lean muscle mass, dairy products like milk, cheese, and yogurt also encourage strong, healthy bones due to their calcium concentration, according to Goodson. In fact, leucine, a branched-chain amino acid, is found in milk and has been shown in studies to activate the synthesis of new muscle following exercise.

2 Quinoa

Quinoa is a readily available, incredibly nutritious whole grain that is also quick and simple to prepare. It can be included into a wide variety of meals and is strong in protein, making it a perfect option for achieving daily protein targets.

According to Trista Best, MPH, RD, LD, a consultant with Balance One Supplements, "This whole grain is a plant-based source of complete protein, which means it offers all important amino acids." Additionally, "the fiber content acts to boost the immune system by feeding the healthy gut flora and lowers the risk of heart disease by eliminating cholesterol from the body, contributing to its anti-aging properties."

3 Lean beef

Beef is another dish that gets a bit of a bad rap, especially once individuals reach their 50s. However, Goodson asserts that the secret to selecting healthy beef products is to identify lean, premium cuts.

"Beef is a terrific way to add protein to your diet because it is packed full of 10 vital nutrients, like iron, vitamin B-12, the antioxidant selenium, and high-quality protein," says Goodson. "At meals, serve it with vegetables and nutritious grains. Try beef jerky if you're looking for a protein source on the run. [Beef jerky] is a convenient snack that can be thrown in your handbag, computer bag, or gym drawer because it is shelf stable."

4 Eggs

Because of their potential effects on your cholesterol, eggs are occasionally viewed negatively. However, recent evidence indicates that eggs may be healthier than previously believed.

According to Goodson, eggs are the protein that the body can absorb the fastest. The nutrients choline, which has been linked to improved brain and cognitive health, iron, vitamins B-12 and D, and 6-7 grams of protein per egg were additional added benefits.

Eggs, according to Best, are a fantastic source of protein for people trying to manage or reduce weight. Eggs are a lean source of protein and healthy fats that can aid in weight loss efforts by making a person feel fuller for longer and decreasing overeating by boosting satiety.

5 Beans and legumes

"Complete proteins" are among the healthiest options when looking for lean proteins, according to Best.

"There are 20 amino acids, nine of which must be received from diet since they are essential. Animal protein sources are naturally complete proteins since they include all 20 amino acids, however many plant-based proteins do not "Explains best. But doing so requires the precise combination of amino acids, which grains and beans give.

In addition to being a great source of protein, beans and other legumes also contain significant amounts of fiber.

According to Best, "the fiber content of beans will also keep you full and satisfied for a considerable amount of time after a meal and is useful for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight."