Muscle is the currency of aging well. There are two ways to build muscle - through nutrition (specifically protein) and through resistance (strength) training. Many people over 40 do not eat enough protein. As we get older, we need more protein due to sarcopenia - the loss of muscle tissue as a natural part of the aging process.
To retain and even increase muscle, consider increasing your protein to 35% of your daily food intake.The current recommended daily guideline is to eat a minimum of 0.8 grams of daily protein per kilogram of a person's body mass per day. However older adults should get 1.2 to 1.5 grams of daily protein per kilogram of their body mass. That works out to about 0.54 to 0.68 grams per pound of body weight which is 82 to 102 grams for a 150-pound person.
Protein takes longer to digest, making you feel fuller longer. Great protein sources include fish, chicken, lean beef, eggs and even clean protein powders (I like Truvani). Eating protein in combination with resistance training is optimal for increasing and maintaining muscle and the benefits that come along with being stronger.