7 High-Protein Snacks for Building Muscle After 50: A Guide to Staying Strong
As we embrace our golden years, it becomes increasingly important to focus on our muscle health. After 50, our bodies may not respond as readily to activity and strength training as they once did. However, there’s good news! Choosing the right snacks can play a vital role in preserving and building muscle mass. In line with expert advice from Tara Collingwood, a board-certified sports dietitian, it’s clear that protein is our best friend during this transformative phase of life.
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In this blog post, we’ll explore seven high-protein snacks that can fuel your muscles, keep you lean, and make your journey towards wellness both enjoyable and sustainable.
The Importance of Protein After 50
At this stage of life, maintaining muscle mass is crucial for overall health, mobility, and energy levels. As Collingwood emphasizes, spreading protein intake throughout the day—especially through snacks—can help keep our muscles well-fueled and ready to repair and grow. Let’s dive into some delicious and nutritious options that can be easily incorporated into your daily routine.
1. Greek Yogurt with Nuts or Seeds
Greek yogurt is packed with 18 to 20 grams of protein, making it an excellent choice for muscle maintenance. Combine it with a sprinkle of nuts or seeds for healthy fats that support muscle repair and provide satiety throughout the day.
Quote from Tara Collingwood: “This combination provides the perfect mix of protein and healthy fats to keep your muscles fed between meals.”
Tip: Make Greek yogurt the base for a mid-morning bowl topped with your favorite fruits or honey for an added touch of sweetness.
2. Cottage Cheese with Fruit
Cottage cheese might seem old-fashioned, but it’s a timeless snack that still shines. With slow-digesting casein protein, it supports muscle repair at any time of day. Pair it with fresh fruit for a delightful combination of flavor and nutrients.
Expert Insight: The combination of carbohydrates from fruit and protein from cottage cheese makes for a great post-workout snack.
3. Hard-Boiled Eggs with Vegetables
Hard-boiled eggs are a convenient source of complete protein. Combine them with vegetable sticks for a nutrient-dense, portable snack option that’s easy to prepare in advance.
Collingwood’s Thoughts: “Eggs are one of the easiest and most effective sources of protein for muscle health at any age.”
Recommendation: Try experimenting by seasoning your eggs with different spices for a unique twist each day.
4. Tuna or Salmon Packets with Whole Grain Crackers
For those busy days on the go, single-serve tuna or salmon packets can be a great solution. Rich in protein and omega-3 fatty acids, they’re not only convenient but also support muscle recovery and reduce inflammation.
Why This Works: “These are like muscle fuel in a bag—convenient, filling, and heart-healthy,” says Collingwood.
Serving Idea: Mix the tuna or salmon with a dab of mustard or Greek yogurt for a tasty spread.
5. Protein Smoothie
If you’re someone who prefers to sip on a snack, a protein smoothie is a game-changer. Whether you choose whey or plant-based protein powder, this blend can give you a quick protein boost without feeling heavy.
Collingwood’s Advice: “A customizable way to hit your protein goals on the go.”
Tip: Throw in a handful of spinach or kale for added vitamins and minerals without compromising the taste.
6. Edamame or Roasted Chickpeas
Both edamame and roasted chickpeas are fantastic plant-based sources of protein and fiber. They can be enjoyed as a crunchy snack that keeps you satisfied, perfect for those late-afternoon cravings.
Expert Tip: “Plant-based protein and fiber to keep you satisfied,” emphasizes Collingwood.
Sweet Idea: Try roasting chickpeas with your favorite spices for a fun twist.
7. String Cheese with Almonds or Apple Slices
Combining string cheese with almonds or apple slices gives you a balanced snack rich in protein, healthy fats, and carbohydrates. This combination not only sustains energy but also promotes overall wellness.
Collingwood’s Perspective: “Cheese plus nuts or fruit gives you a steady release of fuel for both your brain and muscles.”
Serving Suggestion: Pack this snack to enjoy during your next outing or as a quick energy boost during the day.
Final Thoughts: Eat Well, Live Well!
As you navigate this exciting chapter of your life, remember that nourishing your body with the right snacks can have a profound impact on your health and vitality. By incorporating these protein-rich options into your daily routine, you’re taking steps towards a stronger, more energetic you.
Whether you’re settling in for a quiet evening or heading out for a day of adventure, choose these nutritious snacks to support your wellness journey. Let’s celebrate our health, and keep fueling those muscle-building efforts—one delicious bite at a time!
By Ali Musa
Axadle Wellness Desk – Health & Nutrition Monitoring
