How to Build Muscle with Protein

This blog comes from  Rachel Wirthlin, MPH, Nutrition & Dietetics Student U of MN 

​An apple a day keeps the doctor away, but how do you keep muscle pain at bay? Eating protein can not only help you build muscle, but also help relieve muscle soreness post workout.

​Healthy eating is very important as you age! 

​Eating a wide variety of fruits and vegetables, whole grains, proteins, dairy products, and staying hydrated helps your body fight off infection, build and maintain muscle, and maintain a healthy body. Protein foods are especially important to maintain and keep your muscles strong. Your body also uses protein to make energy. As you age, your muscles start to deteriorate due to inactivity and as part of the aging process. To decrease the amount of muscle that deteriorates, physical activity and consuming protein foods can help keep muscles strong. 

​What foods are high in protein? 

​A lot of animal products are full of protein. These are foods such as meats, eggs, milk, yogurt, and other dairy products, and seafood. There are also plant based proteins. These include nuts, soy products, peas, and beans. When choosing foods that are high in protein, make sure your meats are lean meats. Plant based proteins tend to also be lower in calories, fats, and cholesterol. Try to incorporate a protein based food with every meal or snack.
 
Ideas can include eggs and toast for breakfast, or adding peanut butter to your oatmeal. For lunch, try to have a type of meat or fish with vegetables. The same can be said for dinner. Or add nuts and nut butters to snacks. Try some cheese with crackers, or peanut butter with an apple. There are many ways you can include protein and keep your body strong and healthy!
 
At Ebenezer, your nutrition matters. Both our assisted living programs and day programs ensure seniors receive proper nutritional food for every meal. 

---

Martin Luther Campus is part of the Ebenezer family of Lutheran Senior Care Communities. We provide transitional care and assisted living apartments for seniors in Bloomington. We also have adult day clubs and memory care programs for seniors living at home. We’re located at 1401 East 100th St. Bloomington, MN. Are you interested in transitioning to assisted living or do you have a loved one that needs assisted living? Call us at  952.888.7751.
​