As men age, they need to be more conscious of their protein intake.
Protein is essential for muscle growth and repair, and it helps to keep bones strong.
How much protein does your body need?
According to Mayo Clinic, as we get older, our protein needs increase.
They go from .08 grams per kilo of body weight to 1-1.2 grams.
That means some of us need to go on a high protein diet, compared to the way we used to eat.
While there are many sources of protein, some are better than others.
You will want to eat a complete protein which has the 9 essential amino acids that your body needs and cannot produce on it’s own.
Animal protein has these essential amino acids and some plants also.
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Here are 13 high protein foods for men over 50:
1. Hard Boiled Eggs
There’s a reason why the hard boiled egg is often called the perfect protein source – they’re quick and easy to make, high in protein, and low in calories.
Just one egg contains six grams of protein, and other high value nutrients, making it a great option for older folks who are looking for a quick way to get their daily dose of protein.
Web MD says that one of the many health benefits of eggs may slow macular degeneration in older folks.
Check out this video on how to boil eggs.
2. Canned Chicken
Canned chicken is a great protein rich food for older men.
It’s easy to prepare, and it’s a good source of lean protein.
Canned chicken is also very versatile – it can be used in salads, soups, casseroles, and more.
One of my favorites is chicken salad.
3. Protein Powder
Protein powder is another quick and easy way to get enough protein into your diet.
Protein powder can be mixed into water or milk for a tasty protein shake.
It’s a great way to increase your protein intake before or after a workout.
Using vanilla powder, I usually add a banana and some strawberries for flavor along with Superfoods green powder for vitamins and minerals.
The brand of Superfoods I use is ORGAIN.
It also adds 1 billion probiotics for gut health.
Check this article for a high protein shake recipe.
Whey Protein Powder
WHEY PROTEIN is a type of protein supplement made from whey, which is the liquid that separates from milk during the cheese-making process.
Whey protein powder is a complete protein, which means it contains all of the essential amino acids your body needs.
Whey protein is a popular choice for athletes and bodybuilders because it’s a quick and easy way to get more protein into their diet.
It digests faster than casein protein.
Whey protein can also help you lose weight or gain muscle mass.
Casein Protein Powder
Casein protein powder is made from milk, and it’s a slow-digesting protein that can help you feel fuller for longer.
Casein protein can be a good choice before bedtime, because it can help your muscles recover while you sleep.
4. Beef Jerky
Beef jerky is another protein rich snack that can tide you over until your next meal.
It’s a great option for men who are looking for a quick protein fix, or healthy snack.
You can buy it in packets or make your own.
I use to make my own from a London Broil cut of meat.
It takes about 5 hours, but you can try a few recipes and come up with one you really like.
There are plenty of YouTube videos showing the complete process.
5. Rotisserie Chicken
One of the quickest and easiest protein sources is rotisserie chicken.
You can find these chickens already cooked and ready to eat at most grocery stores.
Simply shred the meat and add it to your favorite dishes or eat it as a health snack.
These are reasonably priced at Sam’s Club and Costco.
6. Protein Bars
Protein bars are a great quick and easy way to get some extra protein into your diet.
There are many different brands and flavors available on the market, so you’re sure to find one that you like.
Just be sure to check the label to make sure it fits your dietary needs.
Many of the brands are gluten free.
7. String Cheese
One of the most portable protein sources out there is string cheese.
It’s perfect for those who are always on the go and need a quick snack that will give them energy and keep them satisfied until their next meal.
Add a couple of hard boiled eggs and you have healthy high protein snack.
String cheese is also a good source of calcium, which is essential for bone health.
We all know as we age, our bones aren’t as strong as when we were young.
8. Nuts and Seeds
Nuts and seeds are a great source of protein, healthy fats, vitamins, and minerals.
They’re perfect for on-the-go snack or to add to a meal to boost the protein content.
Almonds, cashews, pistachios, and walnuts are all great choices.
You can even make your own trail mix.
Pumpkin seeds, sunflower seeds, and flaxseeds are also excellent sources of protein.
Just a tip, I recently tried the salted pumpkin seeds…way too salty for me.
Next time I’ll get them plain.
9. Canned tuna
Canned tuna is a great way to get your protein fix.
It’s perfect for those who don’t have a lot of time to prepare a meal.
Canned tuna is also a good source of omega-3 fatty acids, which are beneficial for heart health.
Make sure to choose a variety that is packed in water rather than oil.
I used to eat a lot of tuna, but got burned out on it over the years.
10. Peanut Butter
Another quick plant protein source is peanut butter.
It’s perfect for spreading on crackers, fruit, or even just eating by the spoonful.
Peanut butter is also a good source of healthy fats and vitamins and is a satisfying snack.
You may want to give Natural Peanut Butter a try.
It doesn’t have vegetable oils or added sugar like the regular brands do.
11. Plain Greek Yogurt
Yogurt is a great source of protein and calcium which adds to a healthy diet.
One of the best high protein snacks and has healthy fat and also a delicious snack.
Greek yogurt is not as sweet as regular yogurt, but has a higher concentration of protein because of the way it is made.
You may want to add some nuts or berries for flavor.
12. Milk
We can’t talk about healthy foods without mentioning milk.
Just pour a glass and drink it.
Milk has 8 grams of protein per cup and plenty of Vitamin D for your immune system.
13. Cottage Cheese
Cottage cheese is a versatile, high-protein food that can be enjoyed in a variety of ways.
It’s perfect for a quick snack or as part of a meal.
A small cup of cottage cheese has almost 20 grams of protein.
Conclusion
There are many quick and easy protein sources that are perfect for men over 50.
Just because you’re getting older doesn’t mean you have to give up on your health.
These foods will help you maintain muscle mass, lose fat, and stay healthy.
I’ve found that if I keep them on hand, it’s a quick easy snack that will give me the protein I need.
I wish you best in your healthy journey.