How to Stay Fit Over 50 with These 8 Protein-Packed Foods
If you want to know how to stay fit over 50, then you’re in the right place! With so much information out there, I know it's easy to feel overwhelmed and unsure where to start. But one of the things I always tell my clients is that, as you age, you need to get your weight in protein.
No matter what diet you’re following, whether you’re trying to lose weight or not, protein is the main ingredient you should always focus on including. So, today, I’ll show you how to keep fit and healthy over 50 with some essential protein-packed foods.
Why Protein Is a Must for Women Over 50
Okay so, here’s why I say you need to eat your weight in protein. As we age, our bodies go through a natural decline in muscle mass and metabolism. Which leads to a lack of flexibility, joint pain, muscle loss and decreased strength—a condition known as sarcopenia.. Now, here’s what protein does:
Preserves Muscle Mass: Once digested and broken down into amino acids, protein helps with muscle and bone repair and growth.
Supports Bone Health: Protein helps maintain bone density and reduce the risk of age-related bone issues.
Boosts Metabolism: Protein requires more energy to digest and metabolize compared to carbs and fats. This can boost metabolism and help with weight management.
Supports Overall Health: Protein is involved in the production of enzymes, hormones, and antibodies that support immune function, hormone balance, and overall health.
Helps Manage Appetite: Including protein in your meals and snacks can help manage appetite and prevent overeating, helping you maintain a healthy weight.
Tips for Optimal Protein Intake After 50
Now that you know how important protein is, here are some essential tips to ensure you're getting the most out of your protein intake:
Spreading Protein Intake Throughout the Day
Instead of consuming most of your protein in one large meal, aim to distribute it evenly throughout the day. This approach, known as protein pacing, helps maximize muscle protein synthesis and makes sure your body has a steady supply of amino acids for repair and growth.
Adjusting Protein Intake Based on Physical Activity Level
Physical activity plays a huge role in determining your protein needs, especially as you age. If you're more active or engaging in resistance training exercises, you may need higher protein intake to support muscle repair and recovery.
Aim to consume protein-rich foods before and after workouts to optimize muscle protein synthesis and enhance exercise performance. Adjust your protein intake based on your activity level to meet your body's demands and support your fitness goals.
Ensuring Adequate Hydration for Proper Protein Utilization
Hydration is essential if you want to make the most out of your protein intake. Drinking enough water throughout the day helps maintain kidney function and helps remove any waste products from your metabolism.
Dehydration can stop your protein synthesis and muscle function, so it's crucial to stay hydrated, especially when you’re increasing protein intake or engaging in physical activity. Aim to drink plenty of water and hydrating fluids to support optimal protein utilization and overall health.
Protein-Rich Foods To Stay Fit After 50
Let's embark on a culinary adventure brimming with delicious and nutritious protein-packed foods tailored for your fitness journey after 50.
Lean Sources of Animal Protein
Chicken, Turkey, and Other Poultry: These lean meats are rich in high-quality protein, essential for muscle health and repair.
Fish and Seafood: Dive into omega-3-rich options like salmon and mackerel, which not only support heart health but also provide a protein punch.
Lean Cuts of Beef and Pork: Opt for lean cuts like sirloin and tenderloin to satisfy your cravings without compromising your fitness goals.
Plant-Based Protein Options
Legumes and Beans: From chickpeas to black beans, legumes are fiber-packed powerhouses that offer a hefty dose of protein to fuel your active lifestyle.
Tofu, Tempeh, and Edamame: These versatile soy-based options are excellent sources of plant-based protein, perfect for adding variety to your meals.
Quinoa and Other Whole Grains: Incorporate nutrient-dense grains like quinoa, farro, and brown rice into your diet for a wholesome protein boost.
Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds are a great source of protein, healthy fats, and essential nutrients.
Plant-Based Protein Powders: Whether you're blending up a post-workout smoothie or baking protein-rich treats, plant-based protein powders are a convenient and versatile way to amp up your protein intake.
How To Include Protein-Packed Foods into Your Daily Diet
Now that you've stocked your pantry with a variety of protein-rich options, let's see how to include them into your daily meal plan.
Breakfast Options
Protein Smoothies and Shakes: Blend together your favorite protein powder with fruits, leafy greens, nut butter, and a splash of almond milk for a quick and nutritious breakfast on the go.
Greek Yogurt Parfaits with Fruit and Nuts: Layer Greek yogurt with fresh berries, sliced bananas, and a sprinkle of nuts or seeds for a creamy and satisfying morning treat.
An Omelet or Scrambled Eggs with Veggies: Start your day with a protein-packed breakfast by whipping up an omelet or scrambled eggs loaded with sautéed vegetables like spinach, bell peppers, and mushrooms.
Lunch and Dinner Ideas
Grilled Chicken or Fish with Vegetables: Fire up the grill and cook up some lean chicken breasts or fish filets alongside a colorful array of grilled vegetables for a balanced and protein-rich meal.
Bean-Based Soups or Chili: Warm up with a hearty bowl of bean-based soup or chili packed with protein-rich legumes like black beans, chickpeas, or lentils, and plenty of flavorful spices and herbs.
Quinoa or Lentil Salads with Greens: Whip up a nutritious salad by combining cooked quinoa or lentils with fresh greens, crunchy vegetables, and a zesty dressing for a satisfying and protein-packed lunch or dinner option.
Stir-Fries with Tofu or Tempeh: Stir-fries are a versatile and delicious way to incorporate protein into your meals. Stir-fry tofu or tempeh with your favorite vegetables and sauce for a quick and flavorful dish.
Snack Suggestions
Hard-Boiled Eggs: Keep a batch of hard-boiled eggs on hand for a convenient and protein-rich snack that will keep you feeling satisfied between meals.
Hummus with Veggie Sticks: Dip crunchy veggie sticks like carrots, cucumbers, and bell peppers into creamy hummus for a tasty and protein-packed snack.
Cottage Cheese with Fruit: Pair creamy cottage cheese with fresh fruit like berries, pineapple, or peach slices for a sweet and satisfying snack that's rich in protein and nutrients.
Protein Bars or Trail Mix: Opt for protein bars made with natural ingredients and nuts or whip up your own trail mix with nuts, seeds, and dried fruit for a convenient and portable snack option.
I hope all these protein-packed food suggestions will encourage you to include more protein in your diet. Now, to be fair, if you want to lose body weight or build muscle, you’re going to need more than just protein intake. You’ll also need to include regular exercise, strength training, or even some aerobic exercise. But if you commit to eating healthy, with plenty or protein, and staying active with daily exercise, you’ll start seeing results real fast.
Ready to embark on a protein-powered journey to fitness and vitality after 50? Join my Built-to-Last program and learn how to keep fit and healthy after 50!
