As we age, our lean muscle mass begins to decline. The good news is that you can significantly reduce the decline by engaging in regular exercise and having a generous amount of meals rich in protein. Studies have shown that older adults who have a considerably high protein intake will have more muscle mass and a greater amount of functional strength than those older adults who consume smaller amounts of protein on average.
Studies have also revealed another very important fact, which is that protein in our diets from plant-based sources is just as beneficial for maintaining strength and muscle mass as protein from meat, dairy, and eggs. This means that in order to keep our muscles strong and healthy, we don’t have to eat boiled chicken like a bodybuilder, scarf down red meat, or chug glasses of raw eggs like Rocky Balboa. Body beneficial protein can be found in many plant based sources, such as cooked spinach. It seems as though Popeye the Sailor was on to something.
A one cup serving of spinach can add five grams of protein to your meal. While five grams may not seem like a lot on its own, when coupled with other protein rich foods, it can help you get over the finish line of fifty grams of protein a day.
If spinach isn’t your thing, there are plenty of other options for plant protein available to you. Beans, nuts, grains like quinoa, seeds, green peas, and more all pack a protein punch that can help your plate keep your muscles fit.