Discover simple, dietitian-approved high-protein foods that can help adults over 60 build strength and maintain a lean physique.
If you are over 60 and looking to enhance your muscle mass, incorporating an exercise routine is essential. Equally important is your diet; fueling your body with the right nutrients is crucial for muscle development. We consulted Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT— a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies—for advice on optimal foods to support strength-building while keeping your body lean. As Collingwood points out, “After 60, our bodies respond less effectively to protein, which necessitates slightly higher quality protein at each meal to stimulate muscle growth and combat age-related muscle loss.” Below are four high-protein foods that are beneficial for building lean muscle after age 60.
Eggs
Having a carton of eggs in your refrigerator is essential since they serve as a convenient and effective muscle-building food. According to Collingwood, “Eggs provide high-quality protein and are rich in leucine, an amino acid crucial for promoting muscle protein synthesis, especially after age 60. They are easy to chew, versatile, and well-tolerated.” Additionally, eggs are not just for breakfast; they can be enjoyed in salads, sandwiches, or as snacks, or even featured in a dinner omelet.
Greek Yogurt
Greek yogurt stands out as another excellent source of protein and vital nutrients for aging individuals. Collingwood explains, “Greek yogurt offers a concentrated source of protein in a smaller volume, making it perfect if your appetite is waning. It also supplies calcium and probiotics that promote overall health and works beautifully at meals or as a snack.”
Salmon
For fish lovers, salmon is a top-tier source of protein and nutrients. Collingwood notes, “Salmon provides complete protein as well as omega-3 fats, which can enhance the muscle’s response to protein intake in older adults. It supports muscle health, recovery, and contributes positively to heart and brain function.”
Whey Protein Powders or Shakes
Lastly, Collingwood recommends utilizing whey protein powder or ready-to-drink protein shakes. These are convenient options to help meet your protein goals when you’re short on time. “Whey protein is rich in leucine and is absorbed swiftly, making it a practical means to meet increased protein requirements after age 60. It can be easily added to smoothies, oatmeal, or yogurt,” she suggests.
By incorporating these nutritious, high-protein foods into your diet, you can effectively support muscle health and maintain overall well-being as you age. Prioritizing protein intake can lead to lasting strength and vitality.
Leah Groth
