This tuna, chickpea, and parmesan salad bowl is packed with protein, which is essential for building muscle.
Alison Aubrey/NPR
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Alison Aubrey/NPR
This tuna, chickpea, and parmesan salad bowl is packed with protein, which is essential for building muscle.
Alison Aubrey/NPR
If you've ever seen a loved one take a bad fall, like my mom did a few months ago, you know the importance of strength.
Muscle mass peaks in your 30s and then begins a long, slow decline. Muscle loss, also called sarcopenia, affects more than 45% of older Americans, especially women.
“As a nation, we are lacking muscle,” says Richard Joseph, a physician who specializes in wellness. It is the main cause of physical deterioration.
Muscle weakness increases the risk of falls and is the leading cause of injury-related death in older adults. The Women's Health Bureau recently launched a sarcopenia awareness campaign to raise awareness of this issue.
The good news: No matter your age, you can take steps to maximize your potential. Resistance training is important, but so is eating enough protein.
If you're not getting enough protein, “you're missing half the equation,” says Rachel Podjednik, a nutrition and exercise scientist and researcher in lifestyle medicine at Stanford University. However, research shows that millions of older women in the United States do not consume enough protein.
Protein is very important because it is found in all of our cells, including muscle cells, and our bodies constantly recycle protein. There is a steady demand for new supplies, and protein-rich foods provide the amino acids that are the building blocks of new proteins that our bodies need.
As you age, the goal is to get protein from food at a faster rate than your body can break it down. Adding resistance training can help maintain muscle mass, Pojedonic says.
So, how much is enough? The recommended intake is a minimum of 0.8g of protein per kg of body weight. This is approximately 0.36 grams of protein multiplied by your body weight in pounds. That means a person weighing 150 pounds should consume at least 54 grams of protein per day.
However, many experts say a higher amount is optimal. As you get older, you need to increase your protein intake. You may also benefit even more if you exercise frequently to build new muscle.
Sports medicine experts recommend that people who actively train consume up to 1.7 grams of protein per kilogram of body weight each day. This is about 115 grams for a person weighing 150 pounds.
Most young people tend to consume the recommended amount of protein. But then a 2019 study found that about 30% of men in their 50s and 60s were short, and almost half of women over 50 were.
So, as part of my healthy aging project, I decided to increase my protein intake. I was advised to aim for 90 grams of protein a day, which I found difficult at first. So I asked experts to share key foods and strategies for incorporating more protein into your diet. Here are some ideas:
Here is an example of a high protein breakfast. Estimates are taken from food labels and this protein guide from Kaiser Permanente.
Alison Aubrey/Katie Hayes Luke/NPR
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Here is an example of a high protein breakfast. Estimates are taken from food labels and this protein guide from Kaiser Permanente.
Alison Aubrey/Katie Hayes Luke/NPR
1. Increase the amount of Greek yogurt in the morning
At about 17 grams per 3/4 cup, Greek yogurt is an excellent source of protein. You can eat it as is, add sweet or savory toppings, or add it to smoothies. “It's rich in casein protein, which is extremely versatile and slow to digest, so it keeps you full while also promoting muscle protein synthesis, the process of building muscle mass,” says Pojedonic.
2. Eggs are an easy way to get protein on the go
Boiled eggs are a great choice, as a large egg contains 6 grams of protein. Hard-boil 12 eggs and store them in the fridge so they're ready to go. And whether you like scrambled eggs or poached eggs, eating eggs in the morning or as a mid-morning snack will get you there in time for lunch. U.S. dietary guidelines say one egg a day does not increase the risk of heart disease for healthy people, but some adults may need to limit eggs due to cholesterol concerns. Maybe.
3. Power up your smoothie with powdered protein
If you have a blender and some fruits and vegetables on hand, you're all set. “We have a huge smoothie game in our house,” Joseph says. “I love smoothies, and my kids love smoothies,” he says, adding that you can easily add extra protein by mixing in a spoonful of protein powder. Whey protein powder, where the whey and curds are separated during the cheese-making process, contains all the essential amino acids our bodies need and is another great option for getting high protein on the go. . I like to buy a big bag of frozen berries for smoothies and mix in spirulina, a protein-rich algae. Also, if your bananas or vegetables are overripe, add more so they don't go to waste.
The Parmesan cheese on this tuna and chickpea salad is surprisingly high in protein.
Alison Aubrey/Katie Hayes Luke/NPR
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Alison Aubrey/Katie Hayes Luke/NPR
The Parmesan cheese on this tuna and chickpea salad is surprisingly high in protein.
Alison Aubrey/Katie Hayes Luke/NPR
4. Add tuna to salad
Fish is a chock block rich in protein. One serving of cod is about 40 grams, and both salmon and tuna are about 30 grams. Rachel Podjednic also says that fish is a good source of unsaturated fats rather than saturated fats, which can be beneficial for your heart health. One of his super easy options is to put a can of pureed tuna on top of the veggies and add some fruit and nuts for crunch. And voila, I met my protein goal!
5. Sprinkle nuts and seeds on your protein.
Nuts and seeds tend to be just as good or better than legumes in the protein category, so try sprinkling them on salads and rice bowls, says Pojedonic. Both hemp seeds and pumpkin seeds contain about 8 grams per 1/4 cup, and can be added to yogurt, oatmeal, salads, bowls, and more for a healthy “crunch,” he says. Pumpkin seeds are also rich in magnesium, which is beneficial for heart health.
6. Add a protein punch with a little meat
Meat is the largest source of protein, containing about 7 grams of protein per ounce, and many nutritionists recommend aiming to eat lean cuts, such as chicken breast or lean ground turkey. says. However, as many people are looking to lose weight, there are many plant-based alternatives. A new study published this month in the American Journal of Clinical Nutrition finds that eating adequate protein, especially plant-based protein, during midlife is associated with significantly higher odds of healthy aging. did.
This high-protein dinner includes eggplant stuffed with black beans.
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This high-protein dinner includes eggplant stuffed with black beans.
Alison Aubrey/Katie Hayes Luke/NPR
7. Delicious ways to eat tofu and beans
Lentils and chickpeas are two of my favorite plant-based protein sources and are delicious on their own or in curries and soups. You can also cook it in a pot and store it in the fridge to add to salads. Tofu and edamame are also available at most supermarkets at reasonable prices. A lesser-known option is tempeh (soy-based), which has about 18 to 20 grams of protein per serving. This is a trick to prevent tofu from becoming mushy. Tofu cubes are sprinkled with a little cornstarch and fried in a pan to give them a crispy exterior. Then add a sauce, such as peanut sauce or pesto.
8. Don't overlook high-protein grains
I love the nutty taste and chewy texture of farro. Farro is an ancient grain that attracts many fans. It's easy to prepare, just add the grains to boiling water and simmer. A few cups will be enough for several meals. With twice the protein, it's “a great replacement for rice,” Pojedonic says. Farro is also rich in dietary fiber. Quinoa is also a good option, containing about 8 grams of protein per cup.
9. Don't forget your vegetables
Vegetables aren't the main source of protein, but they can add a few grams. For example, 1 cup of broccoli contains about 2.6 grams. Green and colorful vegetables are also full of beneficial vitamins, micronutrients, and antioxidant compounds that are good for your health. Eating salad every day also helps sharpen your memory. So keep a bowl of chopped veggies on hand to snack on or mix into salads, stews, and soups.
I'd love to hear or see how you incorporate protein into your diet. You can share your tips and photos using the form below. Or contact us at thrive@npr.org.
This article was edited by Jane Greenhalgh and Carmel Wroth
