Aging gracefully isn’t just about counting wrinkles; it’s also about preserving vitality, strength, and resilience. Keeping your body in good shape is always important, but it may become increasingly difficult to shed unwanted fat and maintain muscle mass as you get older. In addition to a great workout routine, one of the most important things to do is maintain a protein-rich diet. Protein is a powerful tool that can shape our bodies and influence our overall health, especially as we age. As the body ages, it becomes more resistant to the anabolic effects of protein, making adequate intake crucial for preserving muscle mass and promoting muscle growth. Furthermore, protein plays a pivotal role in fat loss by boosting metabolism, reducing appetite, and helping to maintain lean body mass during calorie restriction.
Luckily, there are plenty of ways to fit more protein into your diet. To discover a few of the best protein-packed foods for muscle growth and fat loss (including plant-based options!) we spoke to health experts Krutika Nanavati, dietitian from Clinicspots; Daniel Boyer, MD of Farr Institute; Jesse Feder, a personal trainer and registered dietitian, Catherine Gervacio, nutritionist; Lainey Younkin, a registered dietitian and founder of Lainey Younkin Nutrition; and Trista Best, a registered dietitian at Balance One Supplements. Find all of their recommendations, from chicken to lentils, below.
1. Chicken breast
Chicken is one of the most widely enjoyed protein options out there—and with good reason! Nanavati says it's one of the best foods you can eat every day over 40 if you're trying to gain muscle. As she notes, "[Chicken breast] is relatively low in calories and fat, and is high in protein. This makes it an ideal choice for those looking to build muscle mass." Additionally, this meat is packed with helpful nutrients like vitamin B6, which will help your body metabolize all that protein. It's also a good source of niacin, another vitamin that's great for your overall health, especially when it comes to your nervous system.
Luckily, chicken is as versatile and delicious as it is healthy. Try marinating it and grilling it up, adding it to a salad, making a power bowl, or even putting it in veggie-packed tacos. Yum!
2. Eggs
Eggs are another one of the most popular protein opotions. They're also a classic, versatile, tried and true breakfast foods. You can scramble them, make an omelette, enjoy them sunny side up with a side of toast... the possibilities and practically endless. And that's a good thing, because Dr. Boyer says adding eggs to your plate each morning is one of the best ways to up your protein intake in order to build muscle and lose fat.
"One large egg contains approximately 6 grams of protein," he notes. Tasty and nutritious—just like everything on this list! With so many great options, a protein-filled breakfast should be a breeze.
3. Nut butter
Looking for a protein-packed snack? Reach for some nut butter! Whether you're smearing it on toast, mixing it into your oats, or just grabbing a quick spoonful (we don't judge you!), nut butter is a fantastic source of protein.
It also makes a great addition to your breakfast. "Nut butter like peanut butter and almond butter is a great way to add protein to your breakfast routine," Dr. Boyer notes. Just be careful to avoid varieties with a lot of added sugar, as this can negate all the benefits and slow your weight loss progress.
4. Fish
Love seafood? You're in luck! Fish is one of the best high-protein superfoods for individuals over 40 aiming to build muscle and shed excess fat. Packed with high-quality protein and essential omega-3 fatty acids, fish like salmon, trout, and tuna, can help optimize body composition.
"Fish are high in many nutrients and healthy fats. They are quite low in calories and loaded with protein. This is great for helping people lose weight while building muscle. Additionally, all of the nutrients in fish are great for those over the age of 40 in supporting healthy joints, bones, brain health, and heart health," Feder tells us. Plus, it's delicious.
5. Tofu
Here's a great, versatile plant-based protein you shouldn't miss out on. Not only is tofu so easy to cook and add to a number of delicious recipes, but it can also do wonders for your body, especially if you're trying to lose weight. This is a great choice for anyone looking to cut back on their meat intake and go a veggie-centric route. It's especially effective at building muscle and aiding weight loss, thanks to its high protein content and low saturated fat levels.
"Tofu contains the essential amino acids to gain muscle mass, and it has a low amount of saturated fat to help shrink belly fat," Gervacio says. "It contains about 10 grams of protein for a 100-gram serving. It only has approximately 83 calories. Tofu can be prepared in many ways. It can be stir-fried with leafy greens, cooked into scrambled tofu (instead of egg) for a vegan breakfast, or added to salads." Sign us up!
6. Greek yogurt
When breakfast or snacktime rolls around, Younkin says you can't go wrong with some rich Greek yogurt. Not only is it the perfect base for a breakfast bowl that's both healthy and sweet, but it can also provide your body with an ample amount of protein to get your day started and smash your workouts.
"Greek yogurt is a tasty, no-prep high protein food, especially for breakfast," she explains. "People tend to think of eggs as high in protein, but one egg only has six grams of protein, compared to 3/4 cup of yogurt, which has 15 grams of protein per serving." And, you can add fruit, nuts, or seeds on top for an even healthier meal that supports weight loss!
7. Black beans
Black beans are another wonderful plant-based protein that go well in a range of delicious meals. According to Best, this small but mighty nutritional powerhouse can "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget."
Additionally, she notes, "the fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight," making them a must-have in your pantry, along with these other weight loss-friendly pantry items.
8. Cottage cheese
Don't sleep on cottage cheese! If you ask us, this protein source is highly underappreciated and can seriously chang ethe game when it comes to fitting protein into your breakfast. In fact, Best notes that "a half-cup serving of cottage cheese can provide around 13 grams of protein," while adding a mere 80 calories per serving to your meal. "[Cottage cheese is] a good option for people who are watching their calorie intake," she assures us.
Plus, this versatile cheese can add a great amount of other nutrients to your meal. "Cottage cheese is a good source of several important nutrients, including calcium, phosphorus, selenium, and vitamin B12," Best says. "These nutrients play important roles in bone health, immune function, and overall health." Perfect! To really kick things up a notch, you can add healthy fruits to the mix.
9. Lentils
When it comes to plant-based proteins, we certainly have to give a shoutout to lentils. These legumes work in so many great recipes, and they can really pack in the protein (and flavor). They're a great choice for anyone looking to build muscle and reduce belly fat.
"Lentils are rich in protein, fiber, healthy fats, and complex carbohydrates, which makes it a good option to prepare a one-dish meal that has all the macros needed for muscle building and fat loss. A cup (about 198 grams) of cooked lentils contains approximately 225 calories, 18 grams of protein, 16 grams of fiber, less than 1 gram of fat (mostly the healthy polyunsaturated), and 39 grams of carbohydrates," Gervacio tells us. What more could you want?
