What Foods Contain 50 Grams Of Protein
Here is a list of 20 delicious foods that are high in protein. Eggs. Whole eggs are among the healthiest and most nutritious foods available. Almonds. Almonds are a popular type of tree nut. Chicken breast. Chicken breast is one of the most popular protein-rich foods. Oats. Cottage cheese. Greek yogurt. Milk. Broccoli.
Building Muscle After : The Essential Guide
- Its never too late to build muscle and strength. You can build muscle no matter your age.
- A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 815 reps per set.
- Eat a healthy high-protein diet. A protein supplement can help you increase your protein intake if you dont get enough from your regular meals. Other helpful supplements include creatine, omega-3 fatty acids, and vitamin D.
Building muscle after 50 is not only important for a great-looking physique, its also essential if you look forward to a long life of healthy aging in a strong body.
Contrary to popular belief, age is not an obstacle to gaining muscle. Strength training is both effective and safe for older adults.
In this article, Ill guide you through everything you need to know to start building muscle past the age of 50.
Its never too late.
We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number
When it comes to building muscle and losing fat, few questions can be as confusing as that of how much protein you should consume. The FDAs suggestions for avoiding a protein deficiency are a lot lower than what the average lean, muscular person will tell you they eat. Whats the minimum and is there a maximum? We talked to multiple experts and look at a ton of research to land on the formulas used in this calculator.
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The Science Of Protein
- Protein is a macronutrient that we need for growth, repair and maintenance in the body, especially for bones and muscles. Our protein needs change across the life course.
- Protein is an energy source and provides 4kcal per gram.
- In the UK, average intakes of protein are above the Reference Nutrient Intake including in vegetarians and vegans.
- The RNI is 0.75g of protein per kg bodyweight per day for average-weight adults .
- Top contributors to protein intakes in the UK are meat and meat products, cereals and cereal products and milk and milk products.
- It is important for health to include a range of protein-containing foods and we are recommended to eat more plant-derived protein foods.
- People who do some physical activity, like going for a run or to an exercise class are unlikely to need any extra protein. For people exercising at a high level, having some protein soon after a training session can help muscles rebuild.
Speedy Recovery After Injury
As weve touched on, the macronutrient is key to muscle repair, meaning its also vital for helping your body to recover from injury.
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Do note, though: Doctor Gundry recommends focusing on eating a balance of protein, carbs, fats, and vegetables to make sure youre not overloading your body with too much meat, purely for proteins sake.
Theres a chance you probably eat too much protein from meat and too little from veggies. And thats not ideal for your heart or the environment, he explains.
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How To Actually Calculate Your Protein Needs
Perhaps, then, the best way to measure how much protein you need to consume daily is based on lean body mass, or everything in your body that isnt fat. This could provide a more accurate figure than focusing on just your total weight.
Of course, if youre a fitness model sitting comfortably at four per cent body fat, then theres obviously not going to be much difference whether protein intake is expressed relative to your weight or lean body mass. For the average guy, however, it’s a considerably different story. They’re likely to be carrying more weight around their midriff and have a higher body-fat percentage.
On the flipside, let’s look at an obese man who weighs 135kg. In this case, it would be unwise to base his protein intake on his total bodyweight. Using the 2g of protein per kg, he’ll be eating a whopping 270g protein on a daily basis.
Needless to say, our hypothetical overweight man definitely doesnt need to be eating the equivalent of 10 chicken breasts a day, even if he’s looking to build muscle. In fact, most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass.
Lets Go For Second Onehow Much Protein Do I Need A Day To Build Muscle
If youre trying to build muscle. Youre trying to build more muscle tone, or youre trying to build muscle in general. You want to actually take your weight and take that times one.
For example, you weigh 160 pounds and youre wanting to pack on some muscle. What that might look like if youre eating five meals a day or lets say, four meals a day, youre going to be trying to get 40 grams of protein per meal. Thats how much protein you need per day.
A very reliable guideline for protein intake is to simply consume 1 gram of protein per pound of body weight each day.
So, if you weigh 160 lbs, aim for 160 grams of protein. Simple as that. And if you are someone who does their measurements in kilograms, then, you know, obviously keep in mind that 1 kg is equal to 2.2 lbs. So, you can just do the calculation that way.
Thats the very precise answer for How much protein per day to gain muscle.
Again, it really depends. Is your goal for general health? If your goal is a fat-burning, 0.7 to 0.75 grams of protein. Then, if your goal is to build muscle, you need an equal amount of grams of protein a day to your bodyweight if youre going to actually build muscle.
Remember these benefits of protein. I mean, protein is so important for building lean musculature tissue. Its also very important for organ function. So, if youre really trying to heal. There are actually studies out there that if you have burns or cuts on your body that you actually need more protein intake.
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How Did We Calculate Your Protein Intake
Bodybuilding.com’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
How Much Protein A Day To Build Muscle
The age-old question and one that so many people get wrong.
Depending on whether you are active or sedentary, underweight or overweight, the amount of protein your body needs for optimal health varies.
We are going to assume 2 details.
If either of these assumptions are NOT true, then your daily protein requirements are less.
As you can see in the chart above, for every 1 pound of body weight you need 1-1.5 grams of protein . But why the range? Contrary to popular belief, more doesnt mean more muscle.
However, there is evidence that shows when in a caloric surplus, more calories from protein results in less fat gained than if those excessive calories were from carbohydrates or fats . Therefore, while working to bulk and build muscle in a caloric surplus diet, err towards the upper end of the range to limit fat gains.
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Understanding How Muscles Grow
To gain muscle, you need to create an environment thats conducive to growth. That means youll need a caloric surpluseating more calories than your body burns in a dayto provide your muscles with energy for repair and recovery. Whats more, those calories cant be junk food: Meals should be full of lean protein, healthy fats, and complex carbs like fruits and veggies. If weightlifting is part of your exercise routine, youll also want to make sure youre taking in enough calories post-workout. Thats because when were resting or sleeping, our bodies are digesting all those hard-earned muscles we built during a workout!
How Much Protein Do You Need
It all depends on how much muscle you want to build. If youre trying to get toned, a gram or two per pound of body weight each day will probably be enough. If youre planning on packing on muscle and hitting specific weights on certain lifts, shoot for at least 1.5 grams per pound of body weightand as much as 3 grams per pound if your schedule allows it. Consult your doctor before starting any new diet or exercise program, and remember that diets are just a piece of the puzzle when it comes to building real, lasting lean mass.
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How Much Protein Do You Need To Build Muscle
The recommended dietary allowance for a healthy, non-pregnant adult is 0.8 grams of protein per kilogram of body weight. But let’s be clearthe RDA is just the minimum amount you need to meet your baseline nutritional requirements.
So, that’s your RDA if you’re solely seeking to maintain your current muscle mass. But if you’re trying to build muscle, Calder suggests heeding the American College of Sports Medicine‘s guidelines, and consuming between 1.2 to 2.0 grams of protein per kilogram of body weight of protein daily .
According to Moreno, this number can shoot up even higher in athletic individuals with super high training demands. This is why she emphasizes the importance of taking your own unique needs into account. If you’re doing high-intensity exercise or heavy weightlifting five to six days a week, then your protein needs will be higher than they are for someone with the same bodyweight who’s sedentary or only engaging in light exercise two to three days a week. Because it can be a process of trial and error to find your “sweet spot,” she suggests monitoring your progress closely as you increase your protein intake, and tweaking as needed.
Does Protein Have Any Negative Health Effects
Protein has been unfairly blamed for a number of health problems.
Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.
Though protein restriction is helpful for people with preexisting kidney problems, theres no evidence that protein can cause kidney damage in healthy people (
Overall, theres no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to optimize their health.
Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.
The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.
Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.
However, most people generally dont need to track their protein intake.
If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.
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Which Exercises Are The Best For Building Muscle
You get the most bang for your buck by focusing on compound, or multi-joint, movements exercises that work several muscle groups simultaneously. Isolation exercises, meaning those that work one muscle at a time, work just fine too.19 Once you get used to strength training, adding some isolation work, especially for muscles you feel need some extra love, can be a helpful tool. Basic, compound exercises should be the mainstay of your training, though.
Its important you train your entire body to avoid imbalances and to develop all your major muscle groups.
Starting from the bottom of your body and going up, a fine selection of exercises for working your whole body can look like this:
If you perform these exercises in a full-body workout and do so 23 times per week, you have an excellent foundation for building muscle. Youll work most, if not all, of your muscle groups in both an effective and time-efficient manner.
Most of the exercises above are done with free weights, but if you prefer using corresponding machines for some of the exercises, thats fine. Whats important is challenging your muscles, not the tool you use.
To Fail Or Not To Fail
Very much connected to reps, we have the concept of failure. Failure is when you perform a set to the point where you cant do another repetition with good form. The jury is out on whether young lifters build more muscle from training to failure, although some evidence suggests a benefit from doing so.28 However, research shows that training to failure is not necessary after the age of 50. You likely gain just as much strength and muscle mass by terminating a set a few reps before you reach failure.29
Training to failure now and then wont do any harm. It can even be fun to challenge yourself. Doing so all the time taxes your muscles and nervous system, though, and can impair your recovery abilities. Therefore, perform most of your sets to the point where you feel you could do a few more reps if you had to, but dont go all-out to failure. Leave a repetition or three in the tank.
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Recommended Amount Of Protein Per Day For Different Situations & Goals
|Person, Situation & Goals||Ideal Daily Protein Intake|
|Average healthy sedentary adult that does NOT work out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function.||0.5-0.7 grams of protein per pound of body weight.|
|Average healthy adult that IS doing some form of exercise regularly or IS trying to improve their body . This is the minimum Id recommend in this case.||0.8-1 grams of protein per pound of body weight.|
|Average healthy adult FEMALE whose primary goal is building muscle, getting âtoned,â maintaining muscle while losing fat, increasing strength or improving performance.||1-1.2 grams of protein per pound of body weight.|
|Average healthy adult MALE whose primary goal is building muscle, getting âtoned,â maintaining muscle while losing fat, increasing strength or improving performance.||1-1.5 grams of protein per pound of body weight.|
So, in order to figure out how much protein you should eat per day, you just need to multiply your current body weight by the amount recommended on the chart above.
Confused? Hereâs 2 examples of how it would be doneâ¦
Basically, just multiply your current body weight in pounds by your recommended ideal protein intake. The answer you get is the ideal range for how many grams of protein you should eat per day.
Did you do it? Awesome! Your daily protein intake is now all figured out.
Should You Take Excess Protein
Protein overconsumption affects the kidneys and results in a state of acidosis. When it comes to a protein-rich diet, these two expressions are frequently known. The kidney damage induced by the protein is not commonly acknowledged upon in scientific research.
Its a fact, though, that the body eliminates an extra protein. Its very uncommon for athletes to consume a lot of protein, especially if their goal is to gain muscle mass. However, healthy and active life requires a balanced diet of complex carbohydrates, healthy fats, and high-quality protein.
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Choose Leaner Slightly Larger Cuts Of Meat
Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.
Whats more, your meal may even end up being lower in calories.
For example, compare the nutritional value of a 3-ounce serving of these two steaks (
Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .
Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.
Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.