Protein after 50: Simple ways to get more protein without drinking shakes
Why protein matters more as we age
As a former competitive bodybuilder, protein was a major part of my diet. Protein is the building block of muscle, and we naturally lose muscle as we get older. That is why getting enough protein after 50 is so important. Even though I no longer compete, I still aim for 30 to 40 grams per meal to maintain strength and energy.
The struggle with protein shakes
Here is the truth. I hate protein shakes. I do not enjoy drinking calories of any kind, so a shake is never my go to. That means I have had to find other ways to get enough protein each day, and if you feel the same, you are not alone.
My favorite protein powders to get started
Go to flavors you can actually enjoy
If you are unsure which protein powder to choose, here are a few of my reliable favorites:
These options taste great and work well in recipes, baking, and simple mix ins.
Easy ways to get more protein without drinking a shake
Turn protein powder into real food
Today’s protein powders are surprisingly versatile. If you prefer to eat your protein instead of drinking it, try these simple methods:
- Protein pudding bowl – Mix one scoop of protein powder with one tablespoon of powdered peanut butter, a little zero calorie sweetener, and water until it becomes the consistency of cake batter. Eat it like pudding or freeze it for a fro yo style treat.
- Stir into non fat pudding– A scoop of protein powder blends smoothly into ready made pudding cups for a quick boost.
- Mix with applesauce – A simple way to sweeten and thicken applesauce while adding protein.
- Blend into Greek yogurt – Add a scoop of protein powder to non fat Greek yogurt with a little sweetener. It tastes like dessert and delivers serious protein.
- Combine with cottage cheese and berries – Protein powder mixes easily into cottage cheese for a filling, high protein breakfast or snack.
What works for you
Protein after 50 does not have to mean endless shakes or complicated recipes. There are many simple ways to add more protein to your day without changing your routine.
What are your thoughts on protein and protein powders? Have you found any creative ways to get more protein without drinking it?
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