Top 3 protein sources for people over 50 — easy, healthy, and essential
These three proteins are ideal for adults over 50 — and easy to include
After the age of 50, muscle loss, slower metabolism, and nutritional needs make protein more important than ever. Yet many older adults unknowingly reduce their intake — often to their own detriment.
Photo: Designed by Freepik, https://creativecommons.org/public-domain/pdm/
Варёное яйцо
Experts emphasize that the right amount and quality of protein help preserve muscle mass, boost immunity, and support overall health as we age.
This recommendation from O Globo highlights three protein sources that are both nutritious and easy to include in your everyday diet.
Top protein picks for 50+
| Food | Why it's good | How to eat it |
|---|---|---|
| Eggs | Complete protein, with choline and vitamin D | Boiled, scrambled, or as omelets |
| Greek yogurt or cottage cheese | High-quality protein and calcium | As a snack or breakfast |
| Fish (salmon, sardines, tuna) | Lean protein plus omega-3 | Grilled a few times per week |
Protein myths vs. facts
- Myth: You need less protein after 50
Fact: You actually need more to preserve muscle. - Myth: All protein is the same
Fact: Animal proteins have complete amino acid profiles.
Common mistakes
- Only eating protein at one meal
- Cutting dairy without suitable replacements
- Skipping fish due to taste — try herbs and lemon for flavor
FAQ
- How much protein should I get after 50?
Around 1.2 to 1.5g per kg of body weight per day. - What if I have kidney issues?
Always consult a doctor, but do not eliminate protein entirely.
With simple food choices and smarter meal planning, getting the right protein after 50 is easier than you think — and vital for health and longevity.
Subscribe to Pravda.Ru Telegram channel, Facebook, RSS!
Popular
A research team reached active magma 7 km below Iceland — a breakthrough with huge risks and implications.
Last materials