- Prioritize protein to support healthy aging and preserve muscle mass.
- Top protein-rich foods include eggs, fish, dairy, tofu, legumes, beef and chicken.
- Pair a protein-rich diet with strength training to support healthy muscle.
Aging is natural, but your lifestyle choices can influence your healthspan, or the number of years you live in good health. A balanced diet and exercise program matter, but one nutrient that deserves special attention as you age is protein. In fact, your protein needs may actually increase as you age to help support muscle, strength and overall function.
“Men over 50 do have higher protein needs compared to their younger selves. Most of the reason stems from something called ‘anabolic resistance,’ which describes an age-related decline in how robustly muscle responds to protein and lifting,” says Stu Phillips, PhD, a protein researcher out of McMaster University. In fact, research shows that older adults may need much more protein than the standard 0.8 grams per kilogram of bodyweight per day (0.36 g/lb/d) to maintain muscle. For instance, experts like Heather Leidy, PhD from the University of Texas recommend around 1.6 g/kg/d (0.73 g/lb/d).
To help meet your protein needs, we provide a list of high-protein foods that should definitely find their way to your plate.
1. Sardines
Sardines are small, oily canned fish that are arguably one of the most nutrient-dense foods available, delivering an impressive 18 grams of protein per 5-ounce (75-gram) can. They’re also rich in omega-3’s, vitamin D, vitamin B12, calcium and potassium—nutrients that become increasingly important with age.
Beyond their nutritional value, sardines are convenient, affordable and versatile, making them easy to add to your weekly menu. Try adding them to salads for a protein boost or layering them into sandwiches for a savory twist. If you’re not a fan of sardines, give similar fatty fish like salmon, mackerel or anchovies a try.
2. Cottage cheese
Cottage cheese is making a comeback—and for good reason. “One cup of cottage cheese provides about 25 grams of protein, making it a great addition for breakfast, snacks or even as a nighttime snack,” says Dana White, MS, RD, a sports dietitian. In fact, if you’re looking for a high-protein snack before bed, cottage cheese may support your recovery and promote muscle growth. “It’s rich in casein, a type of protein that is characterized by its slow digestion and absorption. Data suggest pre-sleep casein supports muscle recovery.”
3. Whole eggs
Eggs are a nutritional powerhouse, offering 12 grams of high-quality protein per two eggs. In fact, eggs rank among the highest in amino acid composition and are considered one of the most bioavailable sources of protein. They’re also a good source of other vital nutrients like choline, lutein and zeaxanthin—which are important for eye and brain health—along with vitamins A, B12, D, E and K.
Whether it’s breakfast, lunch or dinner, eggs are a versatile and convenient choice. Try mixing things up with a healthy omelet, an egg-salad sandwich or by adding them to dishes like ramen or shakshuka.
4. Legumes
Arguably one of the most underrated foods, legumes—like beans and lentils—are the unsung hero of nutrition. “I will continue to sing the praises of lentils and beans as a dietitian, because they are super nutritious and often overlooked,” adds Lisa Valente, MS, RD. Beans and lentils are anti-inflammatory and high in fiber, delivering around 7 grams in one half cup, which helps support heart and gut health.,
Plus, legumes are a great source of plant-based protein, delivering about eight grams of protein per half cup serving., To boost both protein and fiber, try mixing beans or lentils into dishes with ground meat, like taco bowls or in a meat sauce over pasta. They also shine in meatless meals whether stirred into soups and salads or served as a hearty base in place of rice or other grains.
5. Milk
Dairy milk is an often overlooked choice—especially by men over 50—but it’s a nutrient-rich option worth considering. With eight grams of protein per cup, milk provides an easy way to get in extra protein, calcium, phosphorus and vitamin D, all of which support muscle and bone health.
If you’re not a fan of drinking milk on its own, try adding it to coffee, cereal, smoothies or protein shakes. For those who are lactose intolerant or prefer plant-based milks, choose lactose-free milk or soy milk, which is the only plant-based option with comparable protein content.
6. Beef
There’s a reason why beef is considered one of the most superior protein sources. Per 100 grams (3.5 ounces), it provides 27 grams of complete protein, 95% the Daily Value (DV) for vitamin B12, 15% DV of iron, plus an array of other essential nutrients like B-vitamins, zinc and selenium.
Beef is a great option because of its versatility—you can enjoy it ground for burgers or meat sauces, stewed in hearty dishes or grilled for quick and flavorful meals.
7. Tofu
If you prefer to keep things plant-based, tofu is a great meat substitute because it’s one of the few plant-based complete proteins—meaning it contains all essential amino acids. Per 100 grams (3.5 ounces), it offers 17 grams of protein, along with calcium and phosphorus. Tofu also provides nearly 15% the DV for iron. However, since this form of iron is plant-based (non-heme), pairing it with a vitamin C source like bell peppers can increase its absorption.
8. Chicken
Another top protein-rich food is chicken, thanks to its impressive nutritional value. A 100-gram (3.5-ounce) serving provides 23 grams of protein and very little fat—especially with the skin removed.
Chicken is a versatile option: enjoy it in sandwiches, tossed on salads, served as a main dish or added to stews and soups for an extra boost of protein and flavor.
Other Longevity Tips
In addition to foods that support healthy aging, there are other lifestyle habits that can help us fight Father Time.
- Strength Train. Muscle is the organ of longevity and strength training regularly can prevent falls, general weakness and frailty. “In addition to protein, there has to be a consistent strength training routine as well to maintain muscle. Many meta-analyses published in the last 5 years all say the same; protein doesn’t do a thing for aging unless it’s paired with resistance exercise,” explains Leidy.
- Connection. Men can have a tough time having deep connections with others, but it’s crucial for wellbeing. One way to connect is to exercise with a friend, neighbor or family member. While the exercise itself is great, it’s awesome to connect, spend time and talk. Men need close friends and connections too. In fact, recent studies have found that social connection is the key to longevity.
- Get Outside. Being in nature is one of the best things you can do for your wellbeing. In fact, research suggests being outside can lower stress. Get out for a walk, play with your kids or do anything that gets you away from fluorescent lights and your usual four walls.
Our Expert Take
Aging is a natural part of life—and it’s an amazing gift. For most people, lifestyle choices play a big role in how well you age, including feeling physically strong. To support your muscles, it’s important to prioritize a protein-rich diet full of whole, nutrient-dense foods like sardines, dairy products, beef, chicken, legumes and tofu. To further support your longevity, aim for strength training a few times per week, staying socially connected and spending as much time outdoors as you can.
