The best high-protein foods for women over 35 to build muscle

So what kinds of protein-rich foods should women prioritise, and how much is really enough?

Kanikka Malhotra, consultant dietician and diabetes educator, tells indianexpress.com, “As women become older, especially around age 35, they lose more muscular mass, which is called sarcopenia. Additional increments of dietary protein beyond the conventional recommendation of 0.8 g/kg could be encouraged. For females over 35, the goal can safely be set at one to 1.5 grams of protein per kilogram body weight daily, especially among physically active or strength-training individuals.”

For instance, a 65 kg woman should be taking in around 65-98g of protein per day, notes Malhotra. “Emphasising high-quality protein at each meal keeps muscle synthesis and maintenance processes in motion, which are vital to maintaining strength and metabolic health, and contributes to daily well-being.”

Protein-rich foods for women over 35

Apart from animal proteins like eggs, chicken, or dairy, Malhotra says, eating enough plant-based protein can also help build muscle quite effectively if a variety of sources are consumed, like lentils, tofu, and quinoa. “A well-planned plant-based diet can still furnish muscles with the necessary building blocks despite animal proteins being somewhat more effective, mainly owing to the presence of essential amino acids,” notes the expert. 

Eating copious protein and switching up plant sources frequently yields pretty similar muscle gains, apparently with sufficient dietary variation. Consistently challenging muscles with resistance training builds muscle pretty effectively regardless of protein source. Most females can expect pretty similar muscle growth from diverse plant-based proteins and regular strength training, nearly as effectively as animal proteins.

Best times during the day to consume protein to maximise muscle maintenance or growth

Distributing high-quality protein intake fairly evenly throughout each day and consuming 20-30g within a couple of hours post-strength training matters. “Post-workout protein significantly enhances muscle protein synthesis rapidly and facilitates bodily recovery afterwards with considerable efficacy. Starting the day with a protein-rich breakfast kickstarts muscle repair after an overnight fast quite rapidly in the human body. Emerging evidence suggests that benefits accrue from distributing protein intake fairly evenly across meals rather than gorging on it mostly at dinner, which may foster sustained muscle protein synthesis,” concludes Malhotra. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.