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As we age, our muscle mass naturally depletes, which in turn means we burn fewer calories. Consuming protein (as well as doing resistance training at the gym), can help.
“I am a big fan of protein because it helps maintain the body’s lean muscle mass,” Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition and obesity medicine and partner of Nucific, advises.
“Simply put, protein is a crucial macronutrient to consume, especially as we age, since it becomes more difficult for us to process and maintain lean muscle tissue as we age,” Michelle Wong, registered dietitian at Life Time, agrees. “When the body does not have an adequate amount of protein, it essentially creates a system of deficiency inside the body, which precludes it from operating optimally,” she warns. “This less than optimal operation creates an environment that cannot focus on optimizing metabolism, let alone losing or maintaining weight.”
Here are some sources of protein that leading health experts suggest for supporting your muscle mass, boosting your metabolism and burning more calories as you age:
Fish
"Fish is a nutrient rich food source that is recommended to eat at least twice weekly,"Lisa Richards, certified nutritional coach and creator of The Candida Diet, advises.
"Many of us do not consume nearly enough and with the scare of mercury levels in fish on the rise this will probably go down even more." she says. "Fish of all varieties are an excellent source of protein that provides the consumer with omega-3 fatty acids as well. Both of these characteristics make fish an ideal protein source, especially for those over 30, as heart health and weight become more of a concern."
Her favorite? Salmon. "It is a low-mercury fish, but when selecting your salmon be sure to choose wild-caught rather than farm raised," she suggests.
Whey Protein
Dr. Matt Chalmers, health and wellness expert, author and nutrition speaker, suggests this supplement
"Whey protein is typically the best for a boost in metabolic function as it has the highest concentration of leucine which has been proven to help repair and regenerate muscle tissue," he explains. "As we repair and build muscle tissue we increase the amount of mitochondrial density we have in our body and that will increase metabolism.
How to work it into your diet? Matt suggests adding it to your smoothies, pancakes and keto cookies.
Other Sources
"The focus for protein should not be on one singular type but on incorporating a variety of protein sources in the diet," Michelle says. "Protein sources carry different amino acid and micronutrient profiles and the variety ensures balance. For example, beef has more iron, folate, and Vitamin B12 than chicken but chicken has more thiamin and pantothenic acid."
Each of these micronutrients play crucial roles in the body and deficiencies could create problems like anemia, neural tube defects, and beriberi, she explains.
"Adequate protein also plays a role in satiety, curbing excess fueling; insulin regulation, stabilizing blood sugar and reducing inflammation; and building crucial elements in the body, including enzymes, hormones, and vitamin transport systems."
