Pro Ageing: Top Protein-Rich Food To Maintain Muscle Mass

Blogs16 Sep 2024

Protein-rich diets are all the rage right now, and rightly so. Recent findings have found that moderately increasing protein consumption over the required daily intake for older adults (assigned by health organisations) can lead to better control of weight and support muscle mass as well. And since the decrease in muscle mass and functional capacity is a natural factor of ageing, protein can help you delay it for longer, keeping you active and strong in your 40s-60s.

In this article, we’ll take you through the top high-protein foods for muscle maintenance that you should include in your meals if you want to increase your protein intake and prioritise healthy ageing.

Top Muscle-Building Foods You Need to Have To Maintain Muscle Mass

Dairy Products

Our pick of high-protein dairy sources are Greek yoghurt, low-fat milk and paneer. Why? Greek Yoghurt is a dairy protein that can be had as a snack to increase your protein intake for muscle gain. A study found that a group of men who consumed Greek yoghurt regularly for 12 weeks had improved strength, muscle thickness and body composition than those who didn’t drink it. It’s a source of all essential amino acids, making it an excellent addition to your daily meals.

Moreover, research has found that drinking milk post-exercise can increase muscle protein synthesis. And when milk consumption is combined with regular resistance training, it may also increase muscle hypertrophy and lean mass!

Cottage cheese or paneer is another dairy protein that may aid in maintaining muscle mass. Popularly used in several vegetarian dishes, you can prioritise having this protein source if you stay away from meat.

Non-dairy (Vegan-friendly Options)

Sattu and Oats

Sattu is a flour made of roasted grains that is enriched with calcium, magnesium, iron, sodium along with fibre and protein. You can have it with curd and spices for a protein-rich buttermilk. You can also cook with it to make flatbreads, tikkis etc., for protein-filled snacks and meals.

Oats are popular cereals due to their excellent nutritional value that contains soluble dietary fibre, protein, vitamins and minerals. Oats are often had as breakfast along with milk. However, vegans can consume them in recipes like oats khichdi, oats dosa and so on to get the best out of them.

Legumes and lentils

Legumes or pulses are an essential part of our Indian cooking, and rightly so. They contain fibre, carbohydrates, vitamins, iron, copper, magnesium, manganese, zinc, phosphorus and protein too. Typically, legumes are low in fat and free of cholesterol too, making them perfect for healthy eating.

Even lentils of all types are sources of plant-based protein and are a viable alternative to animal-based protein sources when taken strategically. They are easy to cook and wholesome in taste, so make sure to add them to your meals for a good dose of nutrition!

Nuts & Seeds

You may not know this, but many readily available nuts and seeds in your kitchen may be sources of protein! If you want to snack on a few, here’s what you should pick: peanuts, almonds, and pumpkin seeds.

The protein derived from peanuts offers almost all essential amino acids, only being low in methionine and threonine. Meanwhile, almonds also contain one of the highest amounts of protein among other nuts and make for a great addition for those looking to keep fit and maintain muscle mass. And if you’re making a high-protein trail mix with peanuts and almonds, be sure also to add pumpkin seeds. These seeds are bursting with nutrition as they contain Vitamins B, C, E and K and a high amount of protein too. They are great for keeping your muscles and your overall body healthy.

Tofu, Chickpea, and Quinoa

For those who only consume plant-based products and want to include more plant-based protein in their diets, try tofu, chickpeas and quinoa.

Tofu is a soy protein perfect for stir-fries, wraps, noodle bowls and more. It’s entirely vegan and some studies have found that it can promote fat loss, preserve muscle mass and support lean body mass gains.

Another vegan protein source, chickpea is a good source of protein and fibre. It can help fill your daily required protein intake and support your overall health too. Some benefits of having chickpeas include supporting heart health, bone health and weight management.

Lastly, when it comes to plant protein, quinoa is another great source as it contains all essential amino acids that can positively impact muscle growth and repair. It also helps prevent or delay conditions that could lead to muscle wasting and age-related muscle loss.

Non-vegetarian options

Lean meat and Eggs

If you want to build muscle mass and repair your tissues, then choose chicken, fish and eggs.

Chicken is a classic fixture in a high-protein diet for muscle mass that’s also readily available in India. It’s also easy to prepare and there are a ton of delicious and healthy dishes you can cook with it. Secondly, fish is a highly nutritious type of seafood and ranks high in the list of high-protein foods for muscle mass. They typically contain all essential amino acids and important micronutrients that can help in repairing tissues, regulating systems and maintaining the quality of blood. Additionally, egg protein is highly digestible and a great source of amino acids. It’s important for skeletal muscle health and protects against age-related muscle loss.

What foods to limit or avoid building muscle?

The food we eat is essential to not only fuel our energy for our day but also keep our bodily processes active and going. The above-mentioned best protein foods for muscle gains help in promoting overall health and the maintenance of muscle mass. However, there are a few types of foods that may not help you build muscle. Here are three main food types you should try to avoid when building muscle:

• Fried food
• Carbonated drinks
• Products with excess added sugars

Conclusion

If you’re on the path of healthy ageing, then you should consider making changes to your protein intake. Increasing your protein amount by adding protein-rich foods for muscle gain in your meals can be a healthy way of maintaining and boosting muscle mass and supporting muscle repair. Some of the top high-protein foods for muscle gain to add are chicken, fish, low-fat dairy, chickpeas, quinoa, tofu and more. As you do this, you may delay age-related muscle loss and have a hold on your functional capacity for longer.

For more information on taking control of your midlife and paving a path towards a healthier future, explore Right Shift. We offer a variety of materials to enhance your health such as our health score calculator to know where your current health stands, our free meal plan creator to create the right muscle mass meal plan according to your preferences and health goals and lastly, our health-related articles on a wide variety of topics to keep you curious, informed and motivated. So, if health is your priority, make the right shift today!