Best High-Protein Foods for Men Over 35
As men age, maintaining muscle mass and strength becomes increasingly important, especially for those between the ages of 35 and 45. One of the most effective ways to support muscle growth and fat loss is through a high-protein diet.
Let’s explore the best high-protein foods specifically suited for men in this age range, focusing on practicality, taste, and nutrition.
Why Protein Matters After 35
As men hit their mid-30s and beyond, natural testosterone levels tend to decrease, which can impact muscle maintenance and growth. Including adequate protein in your diet helps to:
● Preserve Muscle Mass: Protein supports muscle repair and growth, which becomes crucial as muscle loss accelerates with age.
● Enhance Fat Loss: High-protein diets increase satiety and boost metabolism, making it easier to shed fat.
● Boost Recovery: Protein aids in post-workout recovery, reducing muscle soreness and injury risk.
Top High-Protein Foods for Men Over 35
1. Lean Meats (Chicken, Turkey, Lean Beef)
● Protein Content: 20 to 25 grams per 3-ounce serving
● Benefits: Rich in essential amino acids, lean meats are fundamental for muscle building.
● How to Enjoy: Grill chicken breasts, roast turkey, or prepare lean ground beef for meal prep.
● Pro Tip: Opt for grass-fed beef when possible; it contains more omega-3s and fewer saturated fats.
2. Fish (Salmon, Tuna, Cod)
● Protein Content: 20 to 24 grams per 3-ounce serving
● Benefits: Packed with protein and omega-3 fatty acids, fish supports muscle health and cardiovascular function.
● How to Enjoy: Grill salmon, make tuna salad, or bake cod for a quick, nutritious meal.
● Pro Tip: Choose wild-caught fish when possible for better nutrient profiles.
3. Eggs
● Protein Content: 6 grams per large egg
● Benefits: Eggs are a complete protein, containing all nine essential amino acids.
● How to Enjoy: Make scrambled eggs, omelets, or hard-boiled eggs for a protein-rich breakfast.
● Pro Tip: Don’t skip the yolk! It contains vitamins and healthy fats beneficial for testosterone production.
4. Dairy (Greek Yogurt, Cottage Cheese, Milk)
● Protein Content: Greek yogurt (15–20 grams per cup), cottage cheese (14 grams per half-cup), milk (8 grams per cup)
● Benefits: Dairy products are high in casein, a slow-digesting protein ideal for muscle repair overnight.
● How to Enjoy: Add Greek yogurt to smoothies, use cottage cheese as a snack, and include milk in protein shakes.
● Pro Tip: Choose low-fat or fat-free versions to reduce calorie intake.
5. Plant-Based Options (Tofu, Lentils, Chickpeas)
● Protein Content: Tofu (10 grams per 4 ounces), lentils (18 grams per cup), chickpeas (15 grams per cup)
● Benefits: Great for muscle maintenance and adding variety to your diet, especially if you want to reduce meat intake.
● How to Enjoy: Stir-fry tofu, make lentil soup, or prepare roasted chickpeas for a crunchy snack.
● Pro Tip: Combine with grains like quinoa to create a complete protein source.
How Much Protein Do You Need?
The general recommendation for men looking to build or maintain muscle is around 0.8–1 gram of protein per pound of body weight per day. For example, a 180-pound man should aim for 144–180 grams daily.
Example Daily Protein Plan:
● Breakfast: 3-egg omelet with spinach and cheese (18 grams)
● Snack: Greek yogurt with almonds (20 grams)
● Lunch: Grilled chicken salad (30 grams)
● Snack: Protein shake with milk (25 grams)
● Dinner: Baked salmon with quinoa (40 grams)
● Evening Snack: Cottage cheese with berries (15 grams)
● Total: Approximately 148 grams of protein
MHF Takeaway
● Vary Your Sources: Include both animal and plant-based proteins to diversify nutrient intake.
● Prep Ahead: Batch-cook protein-rich meals to save time during busy weeks.
● Stay Consistent: Aim to spread your protein intake evenly throughout the day to maximize muscle protein synthesis.
By incorporating these high-protein foods into your diet, you’ll support muscle maintenance, recovery, and fat loss, keeping you strong and lean well into your 40s and beyond.