If you’re trying to build muscle, you’re likely prioritizing a killer workout routine that’s heavy (no pun intended) on the weight lifting. You may even be taking special supplements or sipping on protein shakes to provide your body with the building blocks it needs to be stronger than ever. Hopefully, you’re also focusing on maintaining a well-balanced diet—and when stronger muscles are what you’re after, healthy, protein-packed meals should be a top priority. Health experts agree that adding lean proteins to your plate every day is one of the best ways to build muscle and keep your overall health in check.
“Lean protein is defined as a protein food that contains less than 10 grams of fat per serving, and no more than 5 grams of saturated fat,” Registered Nutritionist and Dietitian Krutika Nanavati of Clinicspots explains. We spoke to Nanavati and Daniel Boyer, MD of Farr Institute to discover some of the best options out there; she pointed out chicken breast, fish, and legumes as three of the top choices for anyone looking to build muscle over 40. Find all of their insight below!
1. Chicken breast
Chicken breast may be one of the first things you think of when you imagine lean protein—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. Fish
Love sea food? You're in luck! When it comes to muscle-building lean proteins, fish is among the best, healthiest options out there. Nanavati points out that it's "a good choice for those who do not eat meat or poultry, as it is high in omega-3 fatty acids." This tasty protein is rich with essential nutrients that help promote muscle growth and maintenance. Plus, as an added bonus, it packs in a great amount of selenium, which can keep your body protected from free radical damage. Nanavati cites salmon, tuna, and halibut as some of the most delicious (and healthy) fish to try. The opportunities for meals are practically endless!
3. Eggs
When it comes to the best breakfast proteins, don't forget about eggs! This food is versatile, satiating, and so delicious. They're also perfect for adding to your plate when you want to lose weight. In fact, Dr. Boyer says that "one large egg contains approximately 6 grams of protein." This makes them a great option for when you need to pack a bit more of a satiating punch to your breakfast (or lunch, or dinner, for that matter). Scramble them, boil them, or cook up a veggie-filled omelet. No matter how you eat them, you'll be nourishing your body and staying on track with your weight loss goals!
4. Beans and legumes
If you're vegetarian or vegan (or just want to up your veggie intake and keep things as plant-based as possible) there are plenty of lean protein options out there for you, too! Beans and legumes, Nanavati tells us, are one great source of protein. Tasty and satiating so that you'll stay fuller longer, these foods are also low in calories and fat, which means you can satisfy your taste buds and your stomach without worrying about putting on extra pounds. "They are also high in fiber and other nutrients that are important for overall health," she says, sharing that these plant-based proteins are also rich in a vitamin called folate, which plays a key roll in protein metabolism.
Of course, building muscle will take more than eating the right foods. Proper exercise, including strength training, is essential. However, it's important to remember that your diet also plays a major role, and upping your protein intake is one of the best things you can do to increase your strength and gain those muscles as quickly as possible!
