Build Muscle After 70: The Protein That Works Better Than Eggs

Build Muscle After 70: THIS Protein Beats Eggs Every Time!

As we age, maintaining muscle mass becomes one of the most important factors for staying strong, mobile, and independent. After 70, losing even a small amount of muscle can affect balance, mobility, and overall health. While many people think eggs are the ultimate protein source for seniors, research and real-life success stories reveal that certain alternative proteins are actually more effective at building and maintaining muscle for older adults.

Why Protein Matters After 70

Protein plays a crucial role in muscle repair and growth. As we age, our bodies become less efficient at utilizing protein, making it essential to choose high-quality sources. Not all proteins are equal—some are digested and absorbed more efficiently, trigger stronger muscle-building responses, or provide additional nutrients that support overall health.

Take the case of an 88-year-old man who, in just ten weeks, significantly improved his muscle strength and mobility. His secret? Not just eating more protein but carefully selecting the right types. This story highlights a critical insight: specific protein sources offer unique benefits for seniors that eggs alone cannot match.

Top Protein Sources That Beat Eggs for Seniors

Here are some of the most effective proteins for building muscle after 70:

1. Lentils: Affordable Plant-Based Muscle Powerhouse

Lentils are often underestimated but are packed with protein and fiber. One cup of cooked lentils provides 18 grams of protein and 16 grams of fiber, which helps stabilize blood sugar and improve gut health. Fiber also supports better protein utilization, ensuring that your muscles get the amino acids they need for repair and growth.

Lentils contain folate, iron, potassium, polyphenols, and lysine, all crucial for muscle health, collagen formation, and reducing inflammation. Pairing lentils with vitamin C-rich foods like bell peppers or citrus fruits boosts iron absorption. They’re versatile in soups, stews, salads, and side dishes.

Amazon Affiliate Suggestion: Try Bob's Red Mill Organic Lentils for a high-quality, easy-to-cook option.

2. Hemp Seeds: Complete Protein With Easy Absorption

Hemp seeds contain 10 grams of complete protein per three tablespoons. Their edestin protein is highly bioavailable, meaning your body can efficiently use it for muscle repair. Hemp seeds also provide an ideal omega-6 to omega-3 ratio, helping reduce inflammation and support cellular health.

Additionally, hemp seeds contain Gamma Linolenic Acid (GLA) to reduce muscle soreness, arginine to improve blood flow and growth hormone release, and nearly half of your daily magnesium needs. Adding hemp seeds to smoothies, oatmeal, or yogurt is an effortless way to boost protein intake.

Amazon Affiliate Suggestion: Check out Go Raw Organic Hemp Seeds for a convenient, high-quality option.

3. Wild Salmon: Muscle Repair and Anti-Inflammatory Superfood

Wild salmon provides around 22 grams of protein per serving along with essential omega-3 fatty acids EPA and DHA. These fats reduce inflammation, enhance protein utilization, and stimulate muscle growth pathways. Salmon also contains vitamin D, astaxanthin (a powerful antioxidant), selenium, and creatine—all critical for protecting muscles, mitochondria, and overall performance.

Regularly consuming salmon helps seniors maintain functional strength, preserve mobility, and support endurance.

Amazon Affiliate Suggestion: Consider Bumble Bee Wild Alaskan Pink Salmon for an easy-to-use, nutritious option.

4. Whey Protein: Fast Digesting and Highly Effective

Whey protein is ideal for seniors who want quick and efficient muscle protein synthesis. It’s rich in leucine and branched-chain amino acids (BCAAs), which stimulate muscle growth and prevent breakdown. Whey also contains immunoglobulins to reduce gut inflammation and glycomacropeptide to improve insulin response.

Adding whey protein to smoothies, oatmeal, or shakes is an easy and convenient way to meet protein requirements.

Amazon Affiliate Suggestion: Try Optimum Nutrition Gold Standard 100% Whey for a high-quality supplement.

5. Cottage Cheese: The Overnight Muscle Protector

Cottage cheese contains slow-digesting casein protein, which releases amino acids steadily over six to eight hours. This makes it perfect for nighttime consumption, preventing muscle breakdown during sleep. It also supports deeper, restorative sleep, aiding in growth hormone release and muscle recovery.

Cottage cheese is rich in calcium, vitamin B12, phosphorus, and selenium, contributing to bone health and energy production.

Amazon Affiliate Suggestion: Breakstone’s Cottage Cheese is a convenient option for seniors.

6. Seitan: The Plant Protein Rivaling Meat

Seitan, or “wheat meat,” packs 39 grams of protein per 100 grams, rivaling animal products without the saturated fats. It’s versatile in meals, easy to digest, and efficiently absorbed by the body. Using seitan in stir-fries, sandwiches, or soups is an excellent way to diversify protein sources and support muscle health.

Amazon Affiliate Suggestion: Upton’s Naturals Seitan provides an easy, high-protein option.

How to Incorporate These Proteins

  • Breakfast: Mix hemp seeds into oatmeal or a smoothie. Add cottage cheese with fruit.

  • Lunch: Prepare a lentil soup or a salad with hemp seeds and vegetables.

  • Dinner: Grill wild salmon or seitan with vegetables and whole grains.

  • Snacks: Protein shakes with whey protein or cottage cheese.

Small, consistent meals with high-quality protein throughout the day help seniors maintain muscle mass, support metabolism, and boost energy.

Conclusion

Building muscle after 70 is not only possible but can be highly effective with the right protein sources. While eggs are a familiar choice, lentils, hemp seeds, wild salmon, whey protein, cottage cheese, and seitan provide superior benefits for muscle growth, recovery, and overall health. Incorporating a variety of these proteins into your daily diet can help you stay strong, mobile, and energetic well into your senior years.

Start today by choosing one new protein source to add to your meals, and watch how your strength and vitality improve. Remember, it’s not just about eating more protein—it’s about eating the right protein.

✅ Subscribe to our blog for more senior health tips and practical strategies to stay strong and healthy at any age.

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