OVER 40, ALWAYS BUSY & STRUGGLING TO EAT ENOUGH PROTEIN? HERE’S HOW TO MAKE IT EASIER!
If you’re over 40 & trying to lose weight, build muscle or simply get fitter, there’s one thing I’d encourage you to pay more attention to…
PROTEIN!
And no, you don’t need to be a bodybuilder or spend your Sunday afternoon preparing 21 containers of chicken, rice and broccoli!
Between working full time, running around after the kids, family commitments & trying to squeeze in some exercise, I appreciate that food needs to be QUICK, EASY & CONVENIENT!
But first… WHY IS PROTEIN SO IMPORTANT AFTER 40?
As we get older, maintaining muscle mass becomes increasingly important.
Getting enough protein can help you…
✅Maintain and build muscle: Especially alongside regular strength training.
✅Support fat loss: Protein helps keep you feeling fuller for longer, which can make managing your calorie intake easier.
✅Recover from exercise: Your muscles need protein to repair after training.
✅Stay stronger as you age: Maintaining muscle supports strength, mobility & independence later in life.
HOW CAN YOU GET MORE PROTEIN WITHOUT SPENDING HOURS IN THE KITCHEN?
Here are 4 simple meal ideas I’d recommend!
1️⃣BREAKFAST: GREEK YOGHURT BOWL
High protein Greek yoghurt, berries, oats & a few nuts.
Quick to prepare and ideal for busy mornings.
2️⃣LUNCH: CHICKEN WRAP
Cooked chicken breast, wholemeal wrap, salad & a little light mayonnaise.
Perfect for taking to work!
3️⃣DINNER: SALMON, POTATOES & VEG
Salmon fillet, baby potatoes & your favourite vegetables.
Simple, nutritious and packed with protein.
4️⃣QUICK MEAL: EGGS ON TOAST 🍳
Scrambled eggs on wholemeal toast, with some cottage cheese on the side. Ready in minutes!
Veggie or vegan? Foods like tofu, tempeh, lentils, beans, edamame and soya yoghurt can all help you meet your protein needs.
HOW MUCH PROTEIN?
For healthy adults over 40 who exercise regularly, around 1.2–1.6g of protein per kg of body weight per day can be a useful starting point.
For someone weighing 80kg, that’s approximately 96 to 128g daily.
After 40, looking after your muscle mass is one of the best investments you can make in your long-term health!
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