Healthy Alternatives to Meat Protein

As men age, it is important to increase protein intake to hold off sarcopenia, or muscle loss that inherently accompanies aging. But getting enough protein can be tricky if you are trying to keep other health points in check such as cholesterol and unhealthy fat content. Luckily, there are healthy alternatives to meat protein sources which can be a great addition to the diet for men over 50.

The trick to protein is that when you get older, it becomes more important to consume it consistently throughout the day to ward off the signs of aging. We have to choose quality foods because we need absorbable protein with the least calories and unhealthy fats. On that note, here are some excellent protein sources to keep your muscles strong along with a host of other health benefits for the mature man.

Peas

Peas are legumes, packed with protein and a complete set of amino acids that can assist as a pre-workout boost or post workout recovery nutrient for your muscles. The balanced protein is like whey but is more digestible, resulting in less gas and bloating. Because of this quality, many supplement companies choose pea protein over whey as a source for protein powders. But you don’t have to limit yourself to protein powders to take advantage of this nutritious legume.

Pea soup is a warming and satisfying soup that can be served as a main meal. But you can also have peas on a salad, include a heaping helping of them next to an array of roasted veggies or add frozen, organic peas to a smoothie. They are very flavorful and exceptionally good for blood sugar as they contain less starch than other beans.

Lentils

Another food from the legume family, lentils are a hearty bean that makes an excellent meat replacement. And while we’re not saying red meat protein is a bad thing, we all know that we have to limit how much we eat due to the saturated fat.

Lentils are great for men on the go because they are easy and quick to prepare. They are high in protein packing an impressive 18 grams in just one cup. But they’re also a great source of iron, fiber and calcium. In fact, lentils contain 38 grams of calcium per cup and along with resistance exercise is great for bone strength. The high iron content ensures that blood flow remains strong while the fiber aids in digestive health and weight maintenance.

Lentils make a great accompaniment with just about any meal. They make a base for a hearty soup or stew and easily cooked in broth with vegetables like carrots, onions and zucchini. Herbs like basil, thyme and parsley add flavor or you can experiment with different herbs to turn your dish into a curried stew or Italian soup. And if you’re extra pressed for time use canned beans to create a three-bean salad or spice them up and serve with vegetables.

Salmon

This protein-packed fish is almost as delicious raw than cooked, but you don’t have to eat sushi to enjoy it. Fresh salmon is available in any seafood counter and prepared in as quick as 20 minutes. Just one half of an average filet (or 198 grams) packs a whopping 40 grams of protein; but the health benefits of salmon go beyond protein. The many nutrients in this fish help protect bone health, prevent muscle loss and improve brain function; perfect for those who want to put off the aging process as long as possible.

Salmon contains omega-3 fats, which are essential to get through your diet. This essential fat lowers blood pressure, reduce cancer risk, increase the health of arteries and even reduces internal inflammation; a condition associated with many degenerative diseases. And as many people already know, this type of healthy fat is important for brain function.

Salmon is also high in B vitamins which also helps reduce inflammation, increases energy and protects brain health. Some B vitamins even help create and repair DNA which means you heal faster and your muscles can recover more easily from a workout. And to enjoy this protein place a filet on a baking sheet with the skin side down, top with your favorite flavorings like garlic, dill, salt and pepper and bake for about 20 minutes.

Almonds

Almonds are a popular healthy alternatives to meat protein and it gets even better for men over 50. Around 23 almonds provide 6 grams of protein along with 4 grams of fiber. And according to the Journal of the American Heart Association, they can help with reducing abdominal fat associated with heart disease, which becomes more difficult to lose as we age.

But there is more to this nutritious nut than protein. They can lower bad cholesterol thanks to their monounsaturated fatty acids, and some research shows that eating just 2 ounces of almonds may help control blood sugar and insulin after meals. (1) They also help reduce blood pressure and, thanks to certain antioxidants and the amino acid arginine, help improve sexual function.

Grass Fed Beef

For those who do not want to give up red meat, this is a healthier version. Grass fed beef is from cattle that consume a grass diet with less or no grains. This results in beef that is lower in calories and higher healthy fats. The fat found in this quality of meat is Conjugated Linoleic Acid (CLA) and is a healthy fat that can even fight cancer. But CLA doesn’t stop there. Studies show that it can help build muscle while promoting fat loss in overweight individuals, which becomes more difficult as we age. This is good news for any man who enjoys the occasional steak.

Grass fed beef has several other health benefits, as well. The production of this beef is better for the environment, since greenhouse gas emissions are lower. It carries a far less potential for illness, some believe, because of the lack of antibiotics and hormones, and it even helps reduce the risk for heart disease. Lucky for all of us, it’s easier than ever to find grass fed beef in your local markets.

Protein Supplements

For men 50 and over, our time, schedules, and health regimens all affect and are affected by, our diet. Sometimes it seems the easiest means to increase our nutrients needs is to reach for an over-the-counter supplement. We advise (always) that if you’re going to use supplements that you consult your doctor before starting any program. Second, read the ingredients carefully as additives to OTC protein supplements may vary with a range of unusual items. Check out our Protein Supplement Guide blog to get more information

Conclusion

Overall, it is best to use a variety of healthy alternatives to meat protein sources to ensure you get all the amino acids your muscles crave. And you can enjoy the other perks like healthy brain function and weight maintenance while keeping your meals as interesting as you are. As always, if you don’t see something here you want to know more about, feel free to reach out directly through our Contact page or leave a comment below, we read each and every one. All the best ~ Glen.

Resources:

1 Kendall, C. W. C., Esfahani, A., Truan, J., Srichaikul, K., & Jenkins, D. J. A. (2010). Health benefits of nuts in prevention and management of diabetes. Retrieved January 3, 2020, from https://www.ncbi.nlm.nih.gov/pubmed/20199995.