Older adults need 20 to 30 grams of protein per meal, along with 12 to 15 grams per snack, for optimal muscle health, says Rodriguez. To bulk up your breakfast, you might opt for plain Greek yogurt with sliced strawberries or a cut-up banana and half a cup of granola (about 24 grams of protein) or two veggie sausages and a side of scrambled eggs (about 29 grams).
Choose each source wisely
Yes, animal meat, poultry and fish are protein powerhouses. Dairy products (such as eggs, cheese and Greek yogurt), beans, legumes, nuts and seeds are also great sources. One essential amino acid in particular, leucine, stimulates muscle growth and prevents the deterioration of muscle as we age. You'll find a decent amount of leucine in chicken, beef, pork chops, tuna, ricotta cheese and pumpkin seeds.
Keep an eye on calories. Our increased protein needs can drive them up at a time when a slowing metabolism means you need slightly fewer. The good news: Studies suggest that protein is more satiating than carbohydrates or fat, making it easier for us to steer clear of processed foods and sugar-laden snacks.
So, what about supplements?
Protein powder, stirred into a smoothie, can be an easy way to help fill a protein gap in your diet — particularly for those who tend to skip breakfast. Just be sure you're using a quality supplement. Some can be high in sugar and calories; others might contain more fiber than you can easily handle in one dose. Sass is a fan of plain, unflavored, unsweetened plant-based protein powders from sources like almonds, split peas and brown rice. (A quarter-cup can easily provide 20 grams of protein.) “They are easy to digest and can be used in a number of ways, including blended into smoothies, or added to dishes like mashed cauliflower, butternut squash soup, or incorporated into treats like pudding,” she says.
Convenience aside, most people probably don't need supplements if they're consuming a healthy diet. It's pretty hard to improve on Mother Nature. “The food matrix can't be entirely duplicated in the form of a supplement,” Rodriguez says. Reach for a protein bar instead of a banana, for instance, and you'll be missing out on a variety of vitamins, minerals and fiber.
Amanda Holliday, assistant professor of nutrition at the University of North Carolina Gillings School of Global Public Health, suggests supplementing your food with other food: “There might be better ways to build up protein without thinking whey powder. When making a shake or smoothie, add a tablespoon of peanut butter, add dry milk powder to soup or any vegetable with a mashed potato consistency, or put cheese on things.”
