Building muscle isn’t just for athletes or bodybuilders—it’s essential for everyone, especially as we age. Muscle mass naturally starts to decline in our 30s, which can lead to a loss of strength and increase the risk of falls and injury. This gradual muscle loss, known as sarcopenia, affects millions of older adults and can significantly impact mobility and overall health.
Fortunately, there are steps we can take to combat muscle loss and maintain strength well into our later years. Resistance training is vital, but it’s only half the solution. The other key factor is ensuring you’re getting enough protein in your diet. Protein helps repair and build muscle tissue, keeping you strong and resilient.
If you’re just starting your fitness journey or looking to maintain muscle as you age, these five strategies will help you boost your protein intake and support your muscle-building goals.
Supercharge Your Smoothies with Protein Add-Ins
Smoothies are a great way to enjoy a quick, nutritious meal or snack while sneaking in extra protein. You can turn your smoothie into a protein-packed powerhouse with a blender and a few key ingredients. Adding a scoop of protein powder, designed for general use or tailored for specific nutritional needs, can quickly boost your intake. Some womens protein powder may include additional nutrients like iron or calcium, while others may focus on ingredients that support muscle recovery.
Natural sources like chia seeds, nut butter, or Greek yoghurt offer great alternatives for those avoiding powders. Frozen fruits, leafy greens, and avocado can add flavour and nutrition. Another tip is to use up fruits or vegetables that are starting to go off. Overripe bananas or slightly wilted spinach can add sweetness and extra nutrients to your blend without going to waste.
A simple smoothie with protein-rich ingredients is an ideal post-workout recovery snack or a leisurely breakfast on the go.
Grab-and-Go Protein with Hard-Boiled Eggs
Eggs are one of the most versatile and accessible sources of high-quality protein. With approximately 6 grams of protein per large egg, they offer a quick solution when pressed for time. Hard-boiling a batch of eggs at the start of the week ensures you have a convenient, protein-packed snack ready whenever needed.
Whether eaten independently, sliced into salads, or added to sandwiches, hard-boiled eggs quickly meet your protein goals. Eating an egg in the morning or as a mid-morning snack can keep hunger at bay, helping you feel fuller for longer and preventing unhealthy snacking between meals. Plus, eggs are relatively affordable and straightforward to prepare.
Add Collagen Peptides to Your Daily Drinks
Collagen peptides are a tasteless, easy-to-dissolve supplement that can be added to your coffee, tea, or smoothies without altering the flavour. Collagen has gained popularity not just for its benefits to skin and joint health but also as a source of protein. One serving of collagen peptides can provide up to 18 grams of protein, making it an efficient way to increase your daily intake without much effort.
Collagen can also be incorporated into recipes beyond drinks. Adding it to overnight oats, chia puddings, or energy bites can boost these otherwise carbohydrate-rich snacks by providing an extra protein boost. If you want to improve muscle recovery while supporting overall skin and joint health, collagen is an excellent addition to your daily routine.
Choose Greek Yoghurt for a Protein-Packed Snack
Switching from regular to Greek yoghurt is one of the simplest ways to add protein to your diet. A 6-ounce serving can provide around 17 grams of protein, while regular yoghurt typically contains around 6 grams.
Greek yoghurt is a versatile ingredient that can be eaten on its own or incorporated into sweet and savoury dishes. Add it to smoothies for a creamy texture, top it with nuts and fruit for a high-protein snack, or use it as a base for sauces and dips. Its lower carbohydrate content also makes it a smart option for those looking to manage their blood sugar levels while increasing protein intake.
Cook Grains in Protein-Rich Bone Broth
One often overlooked way to boost protein intake is using bone broth instead of water when cooking grains like rice, quinoa, or pasta. Bone broth is made by simmering bones for an extended period, which allows more nutrients, including protein, to be extracted. A cup of bone broth contains around 9 grams of protein, significantly more than regular broth or water.
Using bone broth to cook your grains enhances the flavor and adds a surprising amount of protein to meals that would otherwise be carbohydrate-heavy. Bone broth can also be used as the base for soups or as a nourishing hot drink. Incorporating it into your cooking routine is a simple way to add extra protein without significant changes to your diet.
Takeaway
Increasing your protein intake doesn’t have to be complicated or time-consuming. Simple adjustments to everyday meals can help you meet your goals quickly. These five strategies effectively support muscle growth and ensure you give your body the nutrients it needs to recover and strengthen. If you’re serious about building muscle, try incorporating these tips into your routine and discover how easy it can be to increase your protein intake.
