Skipping These 6 Protein-Rich Foods Can Accelerate Muscle Loss And Slow Metabolism After 50

As women reach their 40s and 50s, their bodies undergo changes that can make it harder to maintain muscle, bone strength, and metabolism. Natural muscle loss increases, estrogen and testosterone levels decline, and metabolism slows because muscle tissue—which burns more calories than fat—gradually decreases. According to Tracee Yablon Brenner, RDN, HHC, CLT, a registered dietitian nutritionist with Holy Name Medical Center, protein plays a critical role in helping women navigate these changes.

“Protein is the substance that protects muscle, supports bone strength, stabilizes blood sugar, and keeps metabolism resilient as these changes happen,” Brenner explains. Without enough protein, even women who exercise regularly can experience muscle loss, slower metabolism, weight gain, and fatigue.

“Often women say, ‘I eat less than I used to, however I am gaining weight very easily.’ It’s often due to protein deficiency, not excess calories,” she explains. That being said, here are six protein sources you won’t want to miss as you aim to up your intake:

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1. Eggs

Eggs aren’t just a tasty breakfast staple. They’re also an excellent source of protein, highly digestible, and support muscle preservation. This tasty, versatile food is rich in leucine, a key amino acid for maintaining muscle, and also provide choline, which supports overall health. Whether you’re eating eggs in the morning or as part of another meal, they’re a great way to help you meet your protein intake—especially at breakfast, when it can be hardest to reach adequate levels.

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2. Greek Yogurt, Cottage Cheese, and Skyr

Protein-rich dairy? Yes, please! Brenner says options like Greek yogurt, cottage cheese, and skyr provide both protein and calcium, which means they can support muscle and bone health. These foods are also easy to digest and support gut health, which is crucial when it comes to nutrient absorption. Cottage cheese, in particular, contains casein protein, a slow-digesting protein that helps preserve muscle over time. Regularly enjoying these tasty and nutritious foods can help maintain lean mass and insulin sensitivity even as you age.

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3. Fatty Fish

Can’t forget about fish! Fatty fish such as salmon, sardines, mackerel, and anchovies provide complete protein along with omega-3 fatty acids, which support muscle health and reduce inflammation that can accelerate muscle loss. Eating fatty fish a few times per week can also help maintain hormone balance, support metabolism, and protect heart and brain health. It’s an especially great choice for women over 50.

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4. Lean Poultry

Chicken and turkey are high-quality, versatile proteins that support lean muscle mass and metabolic health. Regularly incorporating lean poultry into your meals can also help stabilize blood sugar levels and make it easier to meet your daily protein needs consistently. Batch cooking and adding poultry to soups, salads, or stir-fries is one great, easy way to make sure you’re getting that protein and helping your body thrive!

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5. Legumes

Pass the beans, please! Legumes, including lentils, chickpeas, and beans, provide plant-based protein, fiber, and essential minerals. They support gut health, help maintain insulin sensitivity, and promote satiety, which can prevent overeating. For optimal muscle support, legumes are best paired with animal or dairy protein, such as lentils with chicken or beans with yogurt-based dishes. Sounds like a bowl made in heaven!

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6. Protein Powder

While getting your nutrients straight from whole foods is always ideal, protein powder can come in handy. Whether whey or plant-based, it’s a convenient way to fill gaps and meet daily protein needs. Using protein powder in smoothies, mixed into yogurt, or even baked into recipes can help ensure adequate protein intake, particularly on busy days or after exercise.

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How Much Protein Do Women Over 50 Really Need?

A practical target for women over 50 is 25–35 grams of protein per meal, spread across three meals daily. “The per-meal amount matters because muscle responds best when protein is spread out, not saved for dinner,” Brenner notes.

She also reminds women that protein isn’t about building muscle for appearance—it’s about strength, mobility, and metabolic health. “Protein isn’t about ‘building up’ – it’s about staying strong, mobile, and metabolically healthy as you age,” Brenner says. We can definitely get behind that!