Top 5 protein-rich foods to eat after 50 - eat this, not that

Top 5 protein-rich foods to eat after 50 – eat this, not that

Regardless of your age, ensuring that you get an adequate amount of protein each day is critical to living a healthy lifestyle. Protein helps you feel full and full, build muscle, manage blood pressure, restore your energy, and maintain a healthy metabolism. However, the need for daily protein becomes more important as you age due to the inevitable changes your body goes through as you age.

After 25 years, adults lose about 2-3% of their lean muscle mass and experience a 2-3% decrease in their resting metabolic rate. Amy Judson, MS, RD, CSSD, LDauthor sports nutrition book And a member of our Medical Expert Council. “The truth is that these two things are probably related, because having greater amounts of lean muscle mass promotes a more active metabolism. So, adequate protein intake is essential as you age so that you can maintain lean muscle mass. “

It’s easy to say, “You need more protein.” But how can you prepare yourself to incorporate more of it into your eating patterns on a daily basis? To find out, we consulted several nutritionists for their picks of the best protein-rich foods to eat after age 50. Read on, and for more tips on healthy eating, check out the 6 best supplements to keep your brain young.

stock struggle

Many dairy products receive a bad reputation. However, if you are not allergic to dairy products or lactose intolerant, these foods can provide you with beneficial protein and vitamins as you age.

“Dairy products like milk, cheese, and yogurt not only promote strong, healthy bones due to their calcium content, but also provide high-quality protein to help you build and maintain lean muscle mass,” says Goodson. In fact, milk contains The branched-chain amino acid lysine who – which Research has shown It can lead to muscle rebuilding after exercise.”

quinoa
stock struggle

affordable quinoa, Very healthy whole grains This is easy to prepare and versatile. In addition to being able to be incorporated into many different types of meals, they are also rich in protein – making them a great choice for meeting your daily protein goals.

“This whole grain is a vegan source of complete protein, which means it provides all the essential amino acids,” he says Trieste Best, MPH, RD, LDa consultant with Balance Wan Supplements. The fiber content also helps contribute to the benefits of aging by reducing the risk of heart disease by removing cholesterol from the body, and it also improves the immune system by feeding good gut bacteria.

dried beef
stock struggle

Another food that has a negative reputation, especially when people are in their 50s, is beef. But Goodson says finding low-fat, high-quality cuts is key to choosing healthy beef products.

“Beef, which is packed with 10 essential nutrients, such as iron, vitamin B12, the antioxidant selenium and high-quality protein, is a great way to add protein to your diet,” explains Goodson. “Pair it with veggies and whole grains at meals. Or if you need a protein on the go, try beef bacon. [beef jerky] It’s a simple snack that you can throw in your purse, computer bag, or gym drawer.”

Related: 37+ Best Healthy Beef Recipes for Weight Loss

man cooking eggs
stock struggle

Eggs are sometimes negatively discussed because of Possible effects on your cholesterol. However, some Research suggest it Eggs can be healthier Than we once thought.

“Eggs are the most bioavailable protein in the body,” says Goodson. With 6-7 grams of protein per egg, it also provided the added benefit of iron, vitamins B-12 and D and the nutrients choline, What does the search suggest? It helps with brain health and knowledge.”

Better adds that eggs can also be a great source of protein for those who want to lose weight or manage their weight goals. “Eggs can aid weight loss efforts by providing a free source of protein and healthy fats, which will help the consumer feel fuller for longer and can lead to less overeating by increasing satiety.”

Different types of legumes and beans on different spoons
stock struggle

When it comes to finding healthy proteins, Best says “complete proteins” are among the healthiest to choose from.

“there 20 amino acids, nine of which are essentialMeaning that it must be obtained through diet. Animal protein sources naturally contain all 20 amino acids and are thus naturally complete proteins, but many plant proteins are not, “the best explanation.” However, combining rice and beans provides the right mix of amino acids to make this happen. “

Beans and legumes are not only full of protein, but they also provide beneficial levels of fiber.

“The fiber content in the beans will keep you full and satiated long after a meal, and is beneficial for feeding the beneficial bacteria in the gut, binding and removing toxins and waste from the body, and even helping to reduce cholesterol and body weight,” Best says.

#Top #proteinrich #foods #eat #eat

Leave a Comment

Your email address will not be published.