12. Eat High-Quality Protein to Boost Strength Gains

The seventh and final strategy to unlocking your fitness potential is to eat high-quality proteins during each meal to boost strength gains. Protein from your diet is the raw material for building muscle mass and strength.

The importance of eating enough high-quality protein cannot be overemphasized. Performing strength exercises with insufficient protein intake hinders the development of muscles.

Research shows that it’s harder to reverse age-related muscle loss and improve strength in older adults if they don’t have adequate protein intake. 29 Studies have also shown that older adults need more protein than their younger counterparts. Inadequate protein intake is a concern for older adults and not only contributes to muscle loss, but also results in increased skin fragility, decreased immune system function, poorer healing, and longer recuperation times after illness. 30 A review published in Current Opinion in Clinical Nutrition and Metabolic Care recommended older adults consume 25–30 grams of high-quality protein per meal to enhance muscle growth and prevent age-related muscle loss. 31

What makes protein “high-quality”? It’s a combination of three things: 32

1. How easily your body can break down the protein into its parts (called amino acids).
2. The actual parts that a protein will become when your body breaks it down (its amino acid profile).
3. How available the parts are to support muscle maintenance and growth.

High-quality proteins are easily broken down by your body, contain all the parts your body needs to build muscle, and are readily available for your body to use. Not all sources of protein contain all the building blocks your body needs to build muscle. For example, many vegetables contain protein, but it is of low quality.

The foods below contain high-quality proteins that provide everything your body needs. Remember, the goal is to consume 25–30 grams of protein per meal:

Animal

• Chicken breast (3 ounces): 28 grams protein
• Steak (3 ounces): 26 grams protein
• Turkey (3 ounces): 25 grams protein
• Lamb (3 ounces): 23 grams protein
• Pork (3 ounces): 22 grams protein
• Egg (large): 8 grams protein

Seafood

• Salmon (3 ounces): 22 grams protein
• Tuna (3 ounces): 22 grams protein
• Tilapia (3 ounces): 22 grams protein
• Cod (3 ounces): 20 grams protein
• Rainbow trout (3 ounces): 20 grams protein
• Shrimp (3 ounces): 20 grams protein

Dairy

• Greek yogurt (6 ounces): 18 grams protein
• Cottage cheese (4 ounces): 14 grams protein
• Regular yogurt (1 cup): 11 grams protein
• Milk (1 cup): 8 grams protein
• Mozzarella cheese (1 ounce): 7 grams protein

Vegetarian/Vegan

• Blend of pinto beans and rice (1 cup): 11 grams protein
• Blend of black beans and rice (1 cup): 8 grams protein
• Tofu (3.5 ounces): 8 grams protein
• Soy milk (1 cup): 8 grams protein

When it comes to maintaining and building muscle mass and strength, eating enough high-quality protein is just as important as performing strength exercises regularly. But before making any changes to your diet, be sure to speak to your doctor.

Key Takeaways

• Protein from your diet is the raw material for building muscle mass and strength. It’s harder to reverse aging-related muscle loss and improve strength in older adults without adequate protein intake.
• In addition to performing strength exercises regularly, older adults should consume 25–30 grams of high-quality protein at each meal to enhance muscle growth and prevent age-related muscle loss.

Action Steps

• Use the list of high-quality proteins provided in this chapter to get an idea of how much protein you’re consuming at each meal. Are you eating 25–30 grams of high-quality protein each time? If not, what changes can be made?
• If you’re a family member or a caregiver for an older adult you’d like to help with exercise, use the list to get an idea of how much protein they’re consuming at each meal. Is it 25–30 grams? If not, what changes can be made?

In part 2, you’ve learned seven strategies for unlocking your fitness potential. If you follow each one exactly, I guarantee you will experience remarkable improvements in your strength, balance, and energy in two short weeks.