Protein sources that help protect muscle after 45

Why protein needs change in midlife

From around middle age, muscle mass and strength tend to decline gradually, a process that can accelerate later in life and lead to sarcopenia. Older muscle also responds less strongly to protein than younger muscle, a phenomenon researchers call anabolic resistance. That is one reason expert groups suggest older adults may benefit from more protein than the standard adult recommendation.

The PROT-AGE Study Group recommended that adults over 65 aim for an average of at least 1.0 to 1.2 grams of protein per kilogram of body weight per day, at least 1.2 grams for those who exercise, and 1.2 to 1.5 grams for people with acute or chronic illness. People with severe kidney disease who are not on dialysis are an exception and may need to limit protein. Many clinicians apply similar thinking from the late 40s onward, especially for people trying to lose weight.

What that looks like in a day

For a person weighing 75 kilograms (about 165 pounds), 1.0 to 1.2 grams per kilogram works out to roughly 75 to 90 grams of protein a day. Spreading that across three meals, rather than eating most of it at dinner, is a practical goal many experts suggest. Breakfast is where most people fall short.

Everyday protein sources

MyPlate groups protein foods into seafood; meat, poultry and eggs; beans, peas and lentils; and nuts, seeds and soy products, and encourages variety across all of them. Here are practical choices for midlife.

• Eggs: inexpensive, quick and easy to add to breakfast
• Greek yogurt and cottage cheese: high in protein for their calories, good for breakfast or snacks
• Fish and seafood: salmon, trout and sardines add omega-3 fats; MyPlate suggests about 8 ounces of seafood a week
• Chicken and turkey: lean, versatile and widely available
• Lean beef and pork: good sources of protein, iron and B12; choose lean cuts
• Beans, lentils and chickpeas: protein plus fiber, and inexpensive
• Tofu, tempeh and edamame: complete plant proteins
• Milk and fortified soy milk: easy to add to meals and drinks
• Nuts, seeds and nut butters: useful additions, though calorie-dense for the protein they provide
• Protein powders: convenient when food alone falls short; choose products tested by an independent third party

Plant and animal proteins

Animal proteins tend to contain more of the amino acid leucine per gram, which helps switch on muscle building, and they are typically more digestible. Plant proteins come with fiber and other nutrients and can fully meet protein needs when you eat enough of them and combine sources across the day. If you eat mostly plants, aim for somewhat larger portions of soy, beans, lentils and whole grains.

Protein works best with training

Protein without resistance training does little to build muscle. Federal guidelines recommend muscle-strengthening activities that work all major muscle groups on at least two days a week. Eating a protein-containing meal within a few hours of training is a sensible habit, though total daily intake matters more than exact timing.

If you are losing weight

During weight loss, including with GLP-1 medicines, some of the weight lost is muscle. Keeping protein intake up and maintaining strength training helps limit that loss. Reduced appetite can make protein targets harder to reach, so prioritize protein foods early in each meal.

Making it easy: practical meal ideas

Hitting a protein target is mostly about habits rather than special foods. At breakfast, try eggs with whole-grain toast, Greek yogurt with nuts and fruit, or cottage cheese with berries. At lunch, add a palm-sized portion of chicken, fish, tofu or beans to a salad or grain bowl. At dinner, build the plate around a protein portion and fill the rest with vegetables and a whole grain.

Snacks can help too: a glass of milk or fortified soy milk, a hard-boiled egg, a small handful of nuts with a piece of cheese, or edamame. Cooking extra protein at dinner for tomorrow's lunch saves time and makes the target easier on busy days.

Appetite, digestion and budget

Appetite often falls with age and on certain medicines, which makes large portions unappealing. Smaller, more frequent protein-containing meals can help. If dairy causes discomfort, lactose-free milk, hard cheeses and yogurt are often better tolerated. On a budget, eggs, canned fish, dried or canned beans, lentils, frozen chicken and tofu are among the most affordable sources.

Who should check with a clinician first

• People with chronic kidney disease, especially if not on dialysis
• People with liver disease or certain metabolic conditions
• Anyone advised to follow a specific diet for a medical condition
• People with gout who are increasing red meat or seafood