Latest news with #MaritaRadloff
Yahoo
24-06-2025
- Health
- Yahoo
24 Best Foods High in Protein to Help Build Muscle
Maintaining muscle mass becomes increasingly important as we age, particularly after 50. Strong muscles not only support an active lifestyle but also play a critical role in overall health. One of the key factors in maintaining and building them is ensuring your diet includes adequate protein. Adding foods high in protein to build muscle is key for any strength journey. Meet the experts: Abbie Smith-Ryan, Ph.D., C.S.C.S.*D., F.A.C.S.M., F.N.S.C.A., F.I.S.S.N., professor of exercise physiology and nutrition, University of North Carolina at Chapel Hill; Marita Radloff, M.S., R.D.N a sports dietitian at Eat to Compete Nutrition; Whitney Stuart, R.D., Texas-based registered dietitian; Tony Castillo, sports and performance dietitian Protein serves as the building block for muscle repair and growth, making it an essential nutrient as you strive to stay strong and healthy in your later years. The good news is, there are plenty of accessible and delicious options to help you meet your protein needs. Whether you're a fan of plant-based foods, enjoy classic animal protein sources, or prefer versatile pantry staples, there's something for everyone. With the right choices, you can fuel your body, promote muscle growth, and continue feeling energetic and vibrant well into the years ahead. Here's a comprehensive list of the best foods high in protein to build muscle over 50 and beyond. Eggs are a complete protein source, meaning they contain all nine essential amino acids your body needs for muscle growth and repair. They're also rich in leucine, a key amino acid that plays a major role in building muscle. Additionally, eggs are affordable, versatile, and easy to prepare. Enjoy them boiled, scrambled, or in a veggie-packed omelette for a nutritious start to your day. When enjoying your eggs, don't forget the yolk. While many people focus on the protein content of eggs, it turns out that the yolk contains about 40% of the egg's total protein, along with a variety of other nutrients that could support muscle growth. These include vitamins, minerals, healthy fats, and compounds like phospholipids and phosphatidic acid, which may have anabolic (tissue-building) properties. Some studies suggest that consuming whole eggs may stimulate muscle protein synthesis more effectively than just eating egg whites, particularly in young men. Chicken breast is one of the most popular lean protein options for muscle building. It provides plenty of high-quality protein without excess fat, making it ideal for those monitoring their calorie intake. It's also incredibly versatile in recipes, pairing well with many spices and herbs. Grill, bake, or sauté chicken breast as the centerpiece of a balanced meal. One study explored how eating white meat, like chicken, combined with resistance training, affects muscle mass and strength in older women. Those who ate 110 grams of boiled chicken three times a week and included resistance training in their practices significantly boosted muscle strength and lean body mass. This suggests that combining chicken consumption with resistance training can help build strength and muscle among older women. Greek yogurt is packed with protein and a great source of calcium for bone health support. Its creamy texture and tangy flavor make it perfect as a snack or breakfast component. Choose plain, unsweetened Greek yogurt to avoid added sugars. For an extra muscle-boosting combo, top it with nuts or fresh fruit. Data shows that the protein in Greek yogurt (mainly casein) coupled with bacterial cultures found in yogurt and its semi-solid nature makes it a unique and effective post-exercise snack for promoting muscle recovery and growth. 'Greek yogurt is a milk protein, which means it is one of the best absorbed proteins and will support your muscle health more than other protein choices,' explains Marita Radloff, M.S., R.D.N a sports dietitian at Eat to Compete Nutrition. 'Salmon is an excellent protein-rich food that enhances muscle protein synthesis and reduces inflammation, which can impair recovery! This makes it particularly beneficial for preserving lean muscle mass as we age,' explains Whitney Stuart, R.D., Texas-based registered dietitian. Salmon is not only high in protein but also a rich source of omega-3 fatty acids, which help reduce muscle inflammation and support recovery. This fatty fish is also loaded with vitamins and minerals, including vitamin D, which plays a role in muscle function. One study found that eating fish twice a week can help improve muscle mass and function in people aged 50 to 85. Over 10 weeks, participants who added fish to their usual diets saw noticeable gains in muscle strength, walking speed, and overall muscle health. Incorporate salmon into your meals by baking, grilling, or adding it to salads. Cottage cheese is a favorite among athletes for its high protein and low fat content. It contains casein, a slow-digesting protein that provides your body with a steady supply of amino acids while you sleep, helping to repair muscles and boost recovery after exercise. Studies suggest that having 40-48 grams of casein protein about 30 minutes before going to bed may enhance muscle repair, reduce soreness, and even support gains in strength and muscle size over time. This is because casein helps maintain a positive protein balance during sleep by increasing protein synthesis and reducing muscle breakdown. It may also help lessen inflammation and muscle damage caused by exercise. Add some fruit or a drizzle of honey to boost flavor. Turkey breast offers lean, high-quality protein that's great for muscle building. It's also packed with B vitamins, which help convert the food you eat into energy. Turkey is a good swap for chicken when you want variety in your meals. This popular poultry choice to enjoy over Thanksgiving gets a reputation for being a source of tryptophan, an amino acid that may contribute to your feeling of sleepiness after your meal. Some data suggests that tryptophan may also support muscle health when protein intake is low. Quinoa is often celebrated as a 'superfood,' and for good reason; it's packed with nutrients that can support your overall health, including muscle health. This grain, native to South America, isn't just rich in protein; it also contains all nine essential amino acids your body needs, making it a complete protein source. Protein is key for repairing and building muscle tissue, which is especially important if you lead an active lifestyle or are trying to maintain muscle as you age. What's more, quinoa greens, the leaves and sprouts of the quinoa plant, are also highly nutritious. They're full of vitamins, antioxidants, and even omega-3 fatty acids, all of which are beneficial for overall health and muscle function. Quinoa is also gluten-free and easy to grow year-round, making it a sustainable and versatile addition to a diet. Lean cuts of beef are loaded with protein, iron, and zinc, all of which support muscle growth and overall health. A recent study explored how a strength-training program paired with specific dietary choices could help older adults boost muscle strength, body composition, and cognitive function. Researchers found that including lean red meat in the diet was linked to significant progress in muscle growth, strength, and cognitive health. Lean red meat intake was also linked to slightly better arm muscle growth, improved walking speed, and higher muscle density vs when participants didn't eat this food. Tofu is a powerhouse protein option for those following a plant-based diet. Made from soybeans, it's a complete protein and contains isoflavones, which may support bone and muscle health. Research suggests that these natural compounds appear to fight muscle loss by reducing inflammation and boosting beneficial gut metabolites. Tofu readily absorbs flavors from spices and marinades, making it an incredibly versatile ingredient. Use it in stir-fries, soups, or grilled as a protein-packed center of your plate. Almonds provide a combination of protein, healthy fats, and vitamin E, which aids in muscle recovery. A handful of almonds makes for a convenient, nutrient-dense snack. Incorporate almonds into your diet by adding them to oatmeal, yogurt, or salads. Research shows that eating a handful of almonds daily (around 57 grams) can help middle-aged adults maintain muscle strength after exercising by reducing feelings of soreness and improving recovery. Therefore, including almonds as part of a balanced diet may help you stay active and maintain muscle health as you age, making movement and everyday activities feel easier and more enjoyable. Lentils are another plant-based protein source that's also rich in fiber and complex carbohydrates. They're an excellent addition to soups, stews, or salads. The protein in lentils helps repair muscle tissue while the fiber supports. They're also budget-friendly and available year-round. Keep in mind that plant proteins like lentils may be generally less effective than animal-based proteins when it comes to building and maintaining muscle. This is because plant proteins tend to have lower digestibility and aren't as rich in certain essential amino acids, like leucine, sulfur amino acids, or lysine, which are crucial for muscle growth. To improve the muscle-building potential of plant proteins, researchers suggest strategies such as consuming higher amounts of protein overall, enhancing the amino acid balance of plant proteins, or combining different protein sources. Sardines are an excellent source of high-quality protein, packed with nutrients like omega-3 fatty acids and vitamin D that are crucial for muscle maintenance and joint health. They are convenient to prepare and incorporate into meals, making them an easy protein source for individuals over 50. Sardines are also rich in calcium (as long as they are not de-boned!), which supports bone strength and overall mobility. Additionally, these small fish are low in mercury compared to other seafood, making them a safer choice for regular consumption. Researchers looked at multiple studies on omega-3 intake and their effects on elderly individuals' muscle health and performance. After reviewing 10 studies, they found small improvements in muscle mass and how quickly people could complete simple movements, like getting up from a chair and walking, suggesting that omega-3 intake may be useful for supporting muscle health in older adults. Ultra-filtered milk is a type of dairy product that has been processed to remove lactose and some water while concentrating protein and calcium. This is achieved through a filtration process that separates milk components based on their size. The result is milk that contains higher amounts of protein and calcium while being naturally lower in sugar. On average, ultra-filtered milk contains around 13 grams of protein per 8-ounce serving, making it an excellent option for individuals seeking a higher-protein beverage. Like regular milk, ultra-filtered milk contains essential amino acids, which promote muscle repair and growth, especially important as muscle mass naturally declines with age. This milk is also an excellent source of calcium and vitamin D, enhancing bone health alongside muscle support. Furthermore, its smooth texture and versatility make it ideal for drinking plain, adding to smoothies, or incorporating into recipes. Data shows that one way to help combat muscle wasting among older adults is by consuming milk. Researchers studied milk consumption in Korean adults to see if drinking milk regularly could make a difference. They looked at data from thousands of people across several studies and compared two groups: those who drank milk less than once per day and those who drank it once or more per day. The results showed that people who drank milk more often tended to have stronger muscles and better muscle mass. Chickpeas are a plant-based protein powerhouse, providing a significant amount of protein along with fiber for healthy digestion. They are a source of iron, which helps improve energy levels and supports muscle activity, particularly important for active individuals over 50. Chickpeas also contain essential amino acids required for muscle repair and regeneration. What's particularly fascinating about chickpeas is the presence of unique dietary peptides. These peptides, created through processes like enzymatic hydrolysis (a safe method using enzymes such as flavorzyme, pepsin, and papain), have been shown to support muscle health while offering anti-inflammatory and antioxidant effects. Although more research is needed, these bioactive peptides could play a significant role in helping optimize muscle recovery and overall health. Edamame provides plant-based protein that is easily digestible and highly beneficial for maintaining muscle mass with age. These young soybeans are also rich in essential vitamins and minerals, including folate and magnesium, which support overall muscle and cellular health. Their combination of protein and fiber helps promote appetite control and sustained energy throughout the day. Quick and easy to prepare, edamame makes an excellent snack or addition to meals. One study looked at whether dietary proteins, particularly soy protein, could help improve muscle health among an elderly Japanese population. The results showed that soy protein had significant benefits for muscle health. For people with low physical activity, soy protein improved muscle volume more effectively than casein. It also increased leg muscle strength in bedridden patients, even though casein slightly outperformed soy in boosting muscle size for this group. Overall, the study suggests that adding soy protein to the diet, like by eating edamame, may help counteract muscle loss, especially for those unable to move around frequently and easily. Chia seeds are small but mighty, offering a concentrated source of plant-based protein and omega-3 fatty acids, both supporting muscle health and reducing inflammation. They are loaded with dietary fiber, aiding digestion and keeping individuals fuller for longer. Chia seeds also provide essential minerals like calcium and magnesium that are crucial for muscle and bone function. They can be effortlessly added to smoothies, yogurt, or oatmeal, making them a versatile nutritional boost. Studies in rats fed a high-sugar diet revealed that chia seeds could reduce muscle fat buildup, improve antioxidant defenses, restore muscle structure, and improve insulin sensitivity. This suggests that chia seeds might have potential as a natural approach to support healthier muscle function and overall metabolism, but more human studies are needed to confirm this. Pumpkin seeds are an excellent protein option, delivering essential amino acids needed for muscle maintenance and repair. They are packed with magnesium, which aids in muscle function and recovery after physical activity. These seeds also contain a variety of antioxidants that reduce inflammation and promote overall health. Their convenient size and crunch make them a perfect addition to salads, snacks, or baked goods. The zinc in pumpkin seeds is especially noteworthy. Zinc is a vital element that all living things need to survive, including humans. It's especially important for tissues like muscles, which require a lot of zinc to function properly. A lack of zinc can negatively impact muscle health, since zinc plays a role in muscle growth and repair by helping activate, grow, and develop muscle cells. Pistachios are a nutrient-rich snack, containing a significant amount of protein to support muscle-building in those over 50. 'A 2-3-ounce serving provides about 12-18 grams of protein and about 1 gram of leucine—an amino acid critical for stimulating muscle protein synthesis, especially in aging muscles,' shares Abbie Smith-Ryan, Ph.D., C.S.C.S.*D., F.A.C.S.M., F.N.S.C.A., F.I.S.S.N., professor of exercise physiology and nutrition, University of North Carolina at Chapel Hill. 'Uniquely, pistachios also provide 6-8 grams of fiber, which is imperative for midlife women, as cholesterol begins to rise,' Smith-Ryan adds. Smith-Ryan highlighted a randomized trial that showed 3 ounces of pistachios daily helped maintain muscle strength and reduce soreness after exercise in active adults, indicating their benefits for recovery and physical performance. Pork tenderloin is a lean protein that delivers high amounts of essential amino acids, helping to build and repair muscle tissue. It is low in fat and packs calorie-rich nutrients, making it an excellent option for a healthy diet as you age. Pork tenderloin is also a good source of B vitamins, which support energy production and aid muscle functionality. Its versatility in cooking adds to its appeal for quick and nutritious meals. Studies also show that pork might not have negative effects on heart health, with some evidence suggesting no harm to cholesterol levels. Shrimp are a low-fat, high-protein food, making them ideal for building and preserving muscle mass in older adults. They are an excellent source of selenium, which aids in muscle recovery and combats oxidative stress. Shrimp are also rich in vitamin B12, which supports energy production and metabolic health. Their quick cooking time and adaptability in recipes make them a convenient and nutritious protein choice. Though if you're looking to lower your cholesterol naturally, you may want to skip them. Data shows that intake of omega-3 fatty acids, vitamin D, magnesium, and protein—all nutrients found in shrimp—help keep muscles healthy and strong. Eating seafood regularly not only protects muscles but also reduces inflammation, which is beneficial for the 50-plus crowd. Teff is a tiny, gluten-free grain native to Ethiopia that has gained popularity as a nutrient-dense superfood. Known for its impressive nutritional profile, teff is particularly beneficial for muscle health. It is rich in protein, containing roughly 10 grams of protein per cooked cup, making it a great plant-based option for supporting muscle repair and growth. Additionally, teff is a complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own. Beyond its protein content, teff is also a source of iron, which helps carry oxygen to muscles, and magnesium, which plays a key role in muscle function and recovery. Its complex carbohydrates offer steady, long-lasting energy, essential for staying active as we age. Whether you sprinkle it on salads, use it as a base for porridge, or bake it into breads, teff is a versatile and wholesome grain to incorporate into your diet for muscle health and overall vitality. Flounder is a lean, mild-flavored fish that offers a high level of easily digestible protein, aiding in muscle repair and growth. It is a great source of B vitamins, promoting overall muscular and metabolic health. Flounder contains minimal fat and calories, making it suitable for a heart-healthy diet in individuals over 50. Its delicate texture and flavor work well in a variety of healthy cooking methods. Flounder is also a natural source of selenium, a natural mineral that is essential for keeping our bodies healthy, even though we only need it in small amounts. Recently, scientists have been studying how selenium affects our muscles and how it can be useful in sports and exercise. Selenium works in the body through proteins called selenoproteins, which help keep muscles strong and healthy. These proteins reduce muscle fatigue, slow down aging in muscles, and support recovery after exercise. This growing research highlights how selenium could play an important role in supporting both everyday muscle health and athletic performance. Pasta can be a good choice for muscle growth and overall health, often surprising people with its nutritional benefits. While typically thought of as a carbohydrate source, pasta also contains protein, making it a supportive energy and muscle-building food when paired with other high-protein ingredients like chicken, fish, or legumes. Additionally, pasta has a lower glycemic index than many other carbohydrates. This means it provides a more sustained release of energy, helping to regulate blood sugar levels and reduce cravings. Pasta is also a source of vitamins and minerals such as B vitamins and iron, which are important for energy production and oxygen transport. For a nutritious meal, combine pasta with lean proteins, plenty of vegetables, and healthy fats like olive oil to create a balanced dish that promotes muscle recovery and supports overall health. Protein oats, often referred to as 'proats,' are a wholesome, nutrient-dense meal made by combining oats with a source of protein, such as protein powder, Greek yogurt, or milk. They are an excellent choice for individuals over 50, especially those looking to maintain or build muscle, due to their unique combination of complex carbohydrates, fiber, and high-quality protein. Additionally, the slow-digesting nature of oats offers sustained energy levels and helps to regulate blood sugar, making them an ideal balanced meal for promoting healthy aging. Oats contain a unique fiber called beta-glucans. Data shows that intake of this fiber may be linked to improvements in grip strength, upper body muscle mass, and overall exercise performance compared to those who do not consume this nutrient. Although this data is based on younger people, it does raise the question of whether a similar effect would be seen among those over 50 years old. More data is needed to confirm this. While it's important to focus on protein-rich foods that support muscle building, it's equally crucial to avoid certain foods that can hinder your progress. Ultra-processed foods that are high in refined sugars and unhealthy fats, and should be limited. These types of foods provide little nutritional value and can contribute to inflammation, which may interfere with muscle recovery and overall health. Avoiding fried foods and sugary snacks like candy bars or sodas can help maintain a steady energy level and keep your body fueled with the nutrients it needs. Additionally, be cautious of excessive alcohol consumption and foods high in sodium. Alcohol can slow down muscle recovery and even affect your body's ability to synthesize protein, an essential process for building muscle. Highly salted foods, such as chips and pre-packaged meals, may lead to bloating and dehydration, both of which can negatively impact your workouts and recovery. Building and maintaining muscle mass after 50 doesn't have to be daunting. By incorporating these protein-rich foods into your diet, you can support your body's needs and promote a strong, healthy lifestyle. Whether you prefer hearty animal-based proteins like chicken, salmon, or lean beef, or plant-based options like lentils, tofu, and quinoa, each choice offers unique benefits tailored to muscle repair and growth. Diversity in your meals ensures you're receiving not only ample protein but also vital vitamins and minerals that support overall health. 'Aim for about 30 to 35 grams of protein per meal, with a daily target of 1.2 to 1.6 grams per kilogram of body weight, to maximize muscle-building benefits,' advises Tony Castillo, sports and performance dietitian. 'For best results, try to eat protein within two hours after strength training to support muscle repair and growth,' Castillo added. Balance is key, and combining these protein sources with regular physical activity can help you stay energetic and resilient as you age. Remember that small, sustainable changes in your eating habits can make a big impact. Swapping out highly processed foods for natural, nutrient-rich alternatives and ensuring balanced meals with protein, healthy fats, and fiber will fuel both your muscles and your overall well-being. With the variety of delicious and accessible options available, building muscle and staying strong over 50 is entirely achievable! You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
08-06-2025
- Health
- Yahoo
The #1 Anti-Inflammatory Diet Habit You Should Start, According to Dietitians
Eating more colors is a simple and effective way to eat a more anti-inflammatory diet. Each color adds a unique mix of phytonutrients, vitamins, minerals and fiber to your diet. Adding color is as simple as throwing spinach into a smoothie or having berries for you're trying to eat a more anti-inflammatory diet to reduce the risk of chronic disease or help manage symptoms of an inflammatory condition, the best place to start may be adding more color to your plate. 'An anti-inflammatory diet focuses on colorful, nutrient-dense foods like fruits and vegetables, healthy fats, and inflammation-fighting herbs and spices,' says Julie Pace, RDN. 'This pattern of eating can benefit most anyone, but is especially helpful for those managing health conditions such as autoimmune disorders, heart disease, menopause and digestive issues.', While there are plenty of anti-inflammatory foods that may not be vibrantly colored, such as nuts, seeds and grains, incorporating a wider range of colors in your diet is an easy and effective way to get started. Eating the rainbow not only makes your food look more appealing, but it effortlessly adds a wide variety of nutrients, antioxidants, and powerful plant compounds to your diet, helping to fight inflammation, support a healthy gut, and keep your immune system strong. 'Fruits and vegetables are different colors not just to look nice on our plates, but because each color has different health benefits,' says Marita Radloff, M.S., RDN. Phytonutrients are bioactive compounds found in plants that are responsible for vibrant hues, flavors, and smells, with each color representing a different nutrient with unique benefits. Anthocyanins are a family of flavonoids responsible for red, pink, blue and purple hues in fruits and vegetables, and they have powerful anti-inflammatory properties. 'For example, the deep blue-purple hue of blueberries comes from anthocyanins, natural antioxidants that reduce inflammation and protect your cells from damage,' says Melissa Jaeger, RD, LD. Carotenoids are another group of colorful phytonutrients, found in yellow and orange fruits and vegetables as well as leafy greens. As a precursor to vitamin A, carotenoids help protect cells and reduce inflammation caused by oxidative damage while also decreasing the production of inflammatory cytokines. Data suggests that 85 percent of the United States population is not getting the recommended amount of fruit each day, while 90 percent is falling short on vegetables. Focusing on more color in your diet will naturally help you eat more fruits and veggies, both of which play a significant role in overall health and reducing the risk of inflammatory diseases. While most research on fruit and vegetable intake and disease prevention is observational, studies repeatedly show a connection between higher intakes and a lower risk of inflammatory chronic diseases, such as metabolic syndrome, type 2 diabetes, osteoporosis, neurodegeneration, and cancer., 'Fruits and vegetables are rich in fiber, which plays a crucial role in maintaining a healthy gut microbiome. A balanced microbiome supports the body's immune system and has been linked to a reduced risk of chronic inflammatory diseases,' says Jaegar. As fiber is fermented by the bacteria in your gut, inflammation-fighting short-chain fatty acids are produced. Butyrate, a particularly beneficial short-chain fatty acid, provides energy to the cells in the gut lining, helping to strengthen its integrity and keeping inflammatory substances from leaking out of the gut into the rest of the body. Numerous vitamins and minerals, including vitamins A, D, C, E, B6, zinc, iron, copper, selenium, and magnesium, play key roles in combating inflammation. While you could take a supplement to boost your micronutrient intake, it probably won't have the same powerful anti-inflammatory effect as getting them from your diet. Research suggests that various compounds found in plants activate and intensify the inflammation-fighting power of various vitamins and minerals. For example, resveratrol, a polyphenol found in cranberries, blueberries, and plums, has anti-inflammatory and antipoxidant effects, and also acts synergistically with vitamins A and C. Aside from adding the rainbow to your plate, here are some other simple and effective ways to get more anti-inflammatory foods into your diet: Use more: 'Try adding a dash of turmeric to salad dressings, sprinkle cardamom over berries, or mix in parsley and oregano into your favorite dishes. These small additions to your meals can make a significant difference when it comes to fighting inflammation,' says Pace. Stock your freezer: Fresh isn't always best, especially when it comes to keeping nutrients intact. 'Frozen foods are often picked at the peak of ripeness and can be very convenient since they're already cut and you can pop them into the microwave to round out the colors on your plate,' says Radloff. Increase your colors one by one: If you're barely getting one serving of fruits or vegetables per day, don't overcomplicate it by adding too many at once. 'Set a goal to include at least one additional serving of fruits or vegetables in your diet each day,' says Jaeger. Get inspired by the Mediterranean diet: If you'd rather have a guideline to follow than just picking up more fruits and vegetables from the grocery store, following a simple Mediterranean meal plan can help. Eating more colors is a simple and effective way to eat a more anti-inflammatory diet, without overhauling your entire routine. Each color adds a unique mix of phytonutrients, vitamins, minerals and fiber to your diet to support your body's natural inflammation-fighting abilities. Additions as simple as blueberries and green spinach in your smoothie, red peppers with your snack, sweet potatoes for dinner, and blackberries in dessert can help you enjoy the benefits and incredible flavors of a more colorful diet. Read the original article on EATINGWELL
