Easy Ways to Eat More Protein After 40

Summary: Losing muscle mass, strength, and function after age 40 can lead to disabilities. This article explores easy ways to consume more protein to maintain muscle mass, energy and strength, reducing the risk of disability.

Protein is important at any age, but it becomes essential once you reach age 40 and your muscle mass decreases more rapidly. Research shows that after age 30, people lose about 3-8% of their muscle mass every decade, and this loss speeds up after age 60. Losing muscle mass, strength, and function can lead to disabilities in older adults.¹

While you won’t notice the changes if you have insufficient protein in a single day, the impact of protein deficiencies will affect your health in the long run. Just as it’s good to brush your teeth daily and maintain good dental health habits, regularly eating protein can keep your muscles in good condition. And stronger muscles also reduce your likelihood of falling.

These benefits are all achievable through small dietary adjustments. Here are some of the best ways to get protein.

1. Start your day with protein

The first meal you eat should include a protein source. Starting the day with protein can help you consume enough throughout the day, but it also has other health benefits.

For example, your blood sugar may remain low for up to four hours if you start the day with protein.² You’re also less likely to eat unhealthy snacks throughout the day since a protein breakfast can make you feel fuller.

2. Eat 2-3 eggs per day

Eating protein to start the day has several benefits, but where should you start? It turns out that eggs are one of the best foods for starting the day. Eating 2-3 eggs each day will give you more protein than traditional breakfast meals like cereal.

The great thing about starting with eggs is that they take little time to cook. How you like your eggs determines their cooking time, which can range from three to 15 minutes. Scrambled eggs are the quickest to cook, while hard-boiled eggs take a little more time.

3. Swap regular yogurt with Greek yogurt

Greek yogurt is a healthy food that contains more than twice as much protein as regular yogurt.³ Despite the higher cost, Greek yogurt is more effective at helping you meet your daily protein needs.

4. Have a protein shake in the morning

Protein shakes are great additions to many diets due to how easy they are to consume and how much protein you can put in them. Most smoothies have little protein, but adding protein powder to your drink will make it healthier.

Consider adding plant-based protein powders to your shake. You can find specific brands that are free of gluten, soy, dairy, synthetics, and GMOs. Depending on the flavor, a scoop may contain 15-19 grams of protein.

Including 2-3 scoops, as opposed to just one, will boost your daily protein intake. If you prefer thinner smoothies, you can split up your drink between two cups or choose a bigger cup.

5. Eat plenty of animal protein foods

Animal protein foods like chicken, hamburgers, and fish are often categorized as some of the best protein sources available. Their amino acid pattern and good digestibility are part of the reason they are essential for health and human growth.

However, eat animal protein in moderation and balance it with other sources of protein for a healthy diet.

6. Add more whole grains to your diet

Whole grains like rice, quinoa, and buckwheat are valuable protein sources that keep blood sugar at healthy levels after meals.⁴ Because whole grains are filling, you’re less likely to snack on less healthy foods later.

Besides being a rich source of protein, whole grains also contain significant carbohydrates and fiber. Fiber, in particular, strengthens your gut and digestive health. You can also reduce your risk of various types of cancer and help prevent heart disease by incorporating whole grains into your diet.

7. Throw some nuts into your next meal

You don’t have to include meat and eggs in every meal to get high-quality protein; consider adding nuts to your meals. Nuts like almonds, cashews, and walnuts are rich in protein and fiber, and contain plenty of other healthy nutrients that can reduce the risk of chronic diseases.⁵

A major advantage of adding nuts to your diet is their ease of consumption. You can pull a bag of nuts from your cabinet and immediately get the protein benefits. There is no prep time, and many grocery stores sell protein-rich nuts.

8. Reduce your non-protein intake

Consuming enough protein isn’t just about eating as much protein as possible. It’s also important to reduce how much non-protein food you eat. While there are other valuable resources the body needs, such as fiber and carbohydrates, there are a few foods that you don’t need.

For instance, reduce your intake of high-sugar foods. Eating too much sugar can make you more vulnerable to diseases and can ruin your sleep cycle. Also, getting rid of unhealthy options like sugar will free up space in your digestive system for more protein.

9. Plan your meals in advance

A frequent piece of advice for grocery shopping is to have a list. This prevents unnecessary food purchases, saving you money.

The same logic applies to planning your meals. Listing your food options for breakfast, lunch, and dinner allows you to maintain structure with your diet. Flexibility comes from having choices, but planning prevents unhealthy eating.

If you have a 9-to-5 job, it’s also a good idea to prepare some of your meals the night before. Workers who don’t prepare their meals risk skipping breakfast if they are running late and have to get out of the house quickly. Meal prep and planning allow you to go to bed knowing that most of the next day’s food is ready.

10. Track your daily protein intake

Tracking improves performance in anything you do. Just like smart budgeting helps you stay on top of your finances, tracking your daily protein grams can help you stay healthy.

The optimal daily intake depends on several factors, such as how many calories you consume and how much you weigh. The Mayo Clinic suggests 75-90 grams of protein per day for a 165-pound person 40 years or older.⁶ If you exercise regularly, you need to eat more protein.

Make your diet protein-rich

Maintaining a protein-rich diet is essential for healthy aging and preventing muscle loss when you reach your 40s. Remember to monitor your protein intake and adjust as needed to maintain strength and vitality.

By making small, manageable dietary changes, you can support your overall health and quality of life. Mutual of Omahaprovides a wealth of resources that can help you live a better, healthier life.

Frequently Asked Questions

Q1: Is peanut butter high in protein?

Yes. Peanut butter is high in protein, containing about four grams of protein per tablespoon. It also offers a significant amount of fiber, healthy fats, and other nutrients. You can enjoy it on a slice of bread for extra protein, provided you don’t have a peanut allergy.

Q2: How much protein should I consume to lose weight?

A good rule of thumb is to aim for 0.7 to 1.0 grams of protein per pound of body weight. Protein should make up about 30% of your carbohydrate intake. A long-term high-protein diet can help strengthen muscles and aid in fat loss.

Q3: What are the symptoms of excessive protein intake?

Consuming too much protein may lead to dehydration or fatigue. Symptoms can also include headaches, intestinal discomfort, and nausea. While protein is essential, excessive intake can have adverse effects.

Sources

1. National Library of Medicine, Muscle tissue changes with aging.
2. Henry Ford Research, Why You Should Start Your Day With Protein At Breakfast, April 2023.
3. Eating Well, Which is healthier: Greek yogurt or regular yogurt?, July 6, 2024
4. Eating Well, 6 High-Protein Grains to Add to Your Pantry, According to a Dietitian, June 2023.
5. National Library of Medicine, Composition of Nuts and Their Potential Health Benefits–An Overview, February 2023.

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