Lean proteins are a fundamental component of a balanced diet, renowned for their numerous health benefits. They not only contribute to overall well-being but also play a crucial part in addressing the unique nutritional needs of aging bodies. We’ll explore the concept of lean proteins, discuss some common sources, and delve into their pivotal role in maintaining muscle mass and promoting effective weight management, especially for individuals over the age of 40 by eating lean proteins.
We spoke with Jesse Feder, a personal trainer and registered dietitian, to find out the three lean proteins you can eat to build muscle mass and lose weight more easily over 40. Feder revealed that fish, white meat, and legumes are the best choices!
Fish
Fish is a nutritional powerhouse for individuals over 40 aiming to build muscle and shed excess fat. Packed with high-quality protein and essential omega-3 fatty acids, fish, such as salmon, trout, and tuna, can help optimize body composition. Protein supports muscle growth and repair, while omega-3s aid in reducing inflammation and boosting metabolism.
"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 shares.
White Meat
White meat, like chicken and turkey, plays a significant role in the pursuit of muscle building and fat loss for individuals over 40. These lean protein sources are not only low in saturated fats but also packed with essential amino acids that aid in muscle protein synthesis. Maintaining muscle mass becomes increasingly important with age, as it helps support metabolism and overall strength.
"White meat chicken is high in B vitamins and protein, while being low in calories. As we get older, we tend to consume less B12 which is very important for our health. Chicken contains a significant amount of B12 and protein which is great for supporting muscle growth and weight loss in those over the age of 40," Feder states.
Legumes
Legumes, such as lentils, beans, and chickpeas, offer a valuable resource for those over 40 striving to build muscle and trim excess fat. These plant-based proteins are rich in both fiber and protein, making them an excellent choice for supporting muscle growth and controlling appetite. Legumes provide a sustained release of energy while keeping blood sugar levels stable, aiding in weight management. Their fiber content also promotes a feeling of fullness, potentially reducing calorie intake.
"Legumes are nutrient dense and contain high amounts of fiber for being a protein. The high amount of fiber and protein is great for building muscle and supporting a healthy weight. The high amount of fiber can increase levels of satiety and promote improved gut health. Those over the age of 40 tend to not get enough fiber in their diet so legumes are great protein/fiber source," Feder says.
For individuals in their 40s and beyond, legumes are a versatile and nutritious addition to their diet, contributing to muscle preservation and a healthier body composition.
