Three sources of protein that protect muscle mass in people over 50
Maintaining muscle mass after age 50 is essential for preserving mobility, independence, and quality of life. However, aging leads to a progressive loss of this tissue, known as sarcopenia. An effective strategy to slow this process is to increase daily protein intake . prioritizing high-quality sources that contain all essential amino acids.
Health and nutrition experts recommend consuming protein at every meal and adjusting the amounts to the specific needs of this stage of life. From the Stanford Center on Longevity , Dr. Marily Oppezzo explains that older adults need more protein per meal than younger adults due to a phenomenon called anabolic resistance.
Therefore, it is suggested to consume between 1.2 and 1.6 grams of protein per kilogram of body weight per day , with a distribution of approximately 30 grams per meal to maintain or improve muscle mass. Among the easily accessible, well-prepared, and high-quality protein sources, three foods stand out as especially recommended for people over 50: yogurt , eggs , and canned fish .
Yogurt, especially natural or Greek yogurt, is a rich source of complete proteins and calcium . Its versatility allows it to be incorporated into breakfasts, snacks, or as a healthy dessert, combined with fruits or nuts.
In addition to contributing to muscle synthesis, the calcium it provides is key to maintaining bone density and preventing osteoporosis , a common concern at this stage of life.
Eggs are another excellent option, recognized for their high biological value protein content. Their simple preparation, from boiled to scrambled or in an omelet, makes them easy to include regularly in your diet. They also provide vitamins, minerals, and antioxidants essential for proper body function.
Canned sardines, tuna, and mackerel are a convenient source of protein and omega-3 fatty acids , which promote cardiovascular and brain health. This type of fish is ideal for those looking for quick solutions without sacrificing nutritional value.
Preserving them allows you to keep them available in the pantry and use them in salads, sandwiches, or main dishes.
In addition to its role in muscle maintenance, protein is involved in multiple vital bodily functions. According to the Stanford Center on Longevity , it's necessary for tissue repair , the production of hormones, enzymes, and antibodies , as well as fluid balance and nutrient transport .
Harvard Health also highlights the importance of consuming a variety of protein-rich foods, whether animal or plant-based, to ensure a complete profile of amino acids and other essential nutrients .
Experts cited by Stanford and Harvard Universities agree that the aforementioned foods—dairy, eggs, and fish— provide complete proteins that are easy to incorporate and have a positive impact on the overall health of older adults . Their regular consumption, accompanied by physical activity such as strength training, can be key to facing aging in an active and healthy way.
By Sofía Arias Martínez
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