Seniors, and by that the nutritionists working for the federal government mean older people, not high school seniors, lose muscle faster than younger people. Exercise helps keep muscle on, and so does eating protein. As the Boston Globe reminds us, the body can convert only so much protein into muscle at one time, so it’s best to space protein intake evenly throughout the day, getting about 30 to 35 grams with every meal. The Globe reports that recent research suggests that doubling the recommended daily allowance of protein from about 50 grams a day to about 100 grams a day can improve muscle mass, strength, and function in those over 65. Nutritionists recommend these high-quality sources of protein.
27 grams: 3 ounces top round steak
25 grams: 3 ounces chicken breast
25 grams: 3 ounces canned tuna fish
23 grams: 3 ounces salmon filet
21 grams: 3 ounces ground beef
20 grams: 1/2 cup tofu
18 grams: 3-egg omelet
17 grams: 1/4 cup roasted soy nuts
16 grams: 6-ounce Greek yogurt
14 grams: 1 cup beans or chickpeas
11 grams: 1.5 ounces cheese
11 grams: 8-ounce cup of soy milk
10 grams: 4 ounces cottage cheese
10 grams: Starbucks tall skim latte
8 grams: 8-ounce glass of milk
6 grams: 1/4 cup quinoa