Are you concerned about your muscle mass and strength as you are aging?  How would you like to increase your daily intake of protein without having to drink protein powders.  Take a listen to this Podcast to find out how.  It’s very simple and the best part inexpensive. Not like protein powders.

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Welcome friends to my Podcast Giving You a Fresh Start After Trauma.  As you listen to this podcast I want you to realize at this moment you have the ability to have a fresh start.  So let’s start fresh as I teach you about getting daily protein inexpensively and without protein powders.

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I don’t know about you, but I have the hardest time drinking protein shakes.  They seem gritty to me and the taste is so powerful.  Plus, they can be super expensive.  I have tried so many protein powders to only throw them away.  There is only one brand I can tolerate and that is the one by Truvani .  But even still it is not something I can take too much of or too frequent.

The critical issue, though, is that as we age our protein intake becomes more and more important because we are beginning to have the breakdown of muscle tissue.  It has been studied that after the age of 50 we naturally lose about 1 – 2% of our muscle mass each year.  Think how much that would be by the age of 80 (30% loss).  For this to not be an issue for us as we age, it is important to get enough protein AND exercise.

Recently, I listened to a teaching about how we can add protein into our diet without all those powders and it’s through the food God created.  The beautiful thing is these foods are overall inexpensive.  It’s always best to get our nutritional needs from food.  Food that God created.

Now one of the most important issues to understand is we want to be sure that the protein we take from natural foods is not compromised by our food manufacturers.  That is why I created a Study Guide – Your Journey to Wholeness.  Read more about it here. 

Here is the list of those foods and why they are beneficial for the protein you need.

1. Dried Beans – a cup of dried beans contains 15 grams of protein. Beans are the best low-cost muscle building food.  They contain protein, complex carbs for energy, fiber for gut health and minerals like potassium, magnesium and iron.  A Journal of Nutrition Study followed seniors for 5 years and found that those seniors who regularly ate beans had better muscle mass, higher physical function and fewer hospitalizations from falls.
2. Greek Yogurt – Greek Yogurt contains both fast digesting whey protein and slow digesting casein protein. Whey will deliver amino acids quickly and the casein does a steady release for hours.  Greek Yogurt also contains a probiotic which helps with gut health.  Healthy gut is essential for your body to absorb nutrients and reduce inflammation which can accelerate muscle loss.
3. Eggs – Eggs have the highest protein quality score of any whole food.This means your body can use just about all of it.  Inside the egg yolk, you will find leucine, vitamin D and choline.  A study was done by the University of Illinois showing that eating the whole egg as opposed to just the whites results in a 40% greater muscle growth response.  (So, ignore those claims of only eating egg whites.). 
4. Canned Tuna – Canned tuna can give you the same quality of protein that you would get from expensive fish but is more cost effective. Tuna has an excellent amino acid composition which is great for building your muscle.  It contains all 9 essential amino acids and is naturally low in fat.  Plus, your body can easily absorb and digest it.
5. Lentils – You can get 18 grams of protein from a cup of cooked lentils. Lentils help promote muscle growth and long-lasting energy.  They have a blend of protein, fiber, iron and B vitamins which help with muscle function as well as muscle recovery.  If you are deficient in iron (which many seniors can be), it can reduce muscle and endurance.
6. Cottage Cheese – this is one of the best proteins … especially for seniors. Cottage cheese contains a lot of casein protein.  This protein takes a long time to digest and it will give your muscles a constant supply of amino acids over many hours. Hence, the consistent supply of amino acids helps senior to overcome anabolic resistance. Anabolic resistance is the capacity of aging muscles to react positively to protein intake.
7. Sardines – canned sardines can provide you with 23 grams of complete protein at an economical cost. Sardines have all 9 of key amino acids your body needs to create muscle.  They are also a great source of Omega 3 fatty acids.

Consider adding these natural foods to your diet if you are concerned about your muscles weakening as you age.  They are healthy and cost effective especially over the highly priced Protein Powders.

Also, my new Study Guide will help you navigate a journey to health, wholeness, energy, stamina and joy.

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