Healthy Protein: How to Maintain Lean Body Mass

Healthy Protein: How to Maintain Lean Body Mass

Healthy protein is so very important, even if you aren’t a bodybuilder.


Did you know, if you are 40 years old or more your lean body mass starts to decrease by 8% each decade?!


When you have less muscle you have more flab & a slower metabolism. Unfortunately, our bodies cannot store protein like they can fats and carbs. So we can’t “stockpile” protein.

In fact, if we eat more than we need our bodies convert the protein into fat, even healthy protein. If we don’t eat enough our body will take what it needs from our muscles, only diminishing them more. Ugh!

So, what do you do to fix that?Click To Tweet

If our bodies can’t store protein that means we need to eat it on a consistent basis. Making sure we get enough healthy protein at every meal but not overdoing it and going protein crazy. Otherwise, what will happen? The protein will be stored as fat, which is not what we want.

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Ideas On How To Get Healthy Protein In At Every Meal




  • 1/2 cup cottage cheese with some fresh fruit, I like mine with pears, pineapple or tomatoes with a little salt & pepper
  • 1/2 cup hummus with vegetables or whole wheat pita
  • A small handful of nuts with an apple
  • A small container of plain greek yogurt with a little honey and fruit
  • Super Healthy Trail Mix
  • 10 Healthy & Portable Protein Snacks

Lunch & Dinner

And this is only a very small list but hopefully, it will get you started on some healthy ways to get protein consistently in your body.

Make sure you eat healthy protein to keep your body young. We need that steady supply throughout the day to help maintain our lean body mass.

For those of you who would like to know, the Institute of Medicine suggests men eat at least 56 grams of protein daily, women consume 46 grams and pregnant and nursing women obtain at least 71 grams of protein daily.


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  • Thanks for the tips. At age 55, I can use them!

  • Perfect timing reading this as my partner and I embark on reducing our sugar and carb intake and adding more protein. Thanks for the easy ideas to implement.

    • admin says:

      😀 Yay, I’m glad. Good luck with your new challenge too. It can be difficult but completely doable!

  • Thanks for the ideas how to boost up on protein….that is exactly what I am doing now.

    • admin says:

      You’re welcome. I’m glad they were helpful.

  • […] in between meals. I would also recommend making sure you have protein with each meal and/or snack, read here to find out […]

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