As women age, maintaining muscle mass becomes more important than ever. After 40, muscle loss accelerates, leading to reduced strength and mobility. Protein is the building block of muscle tissue, and as we age, our body becomes less efficient at using protein to build and repair muscle fibres. This makes it particularly important for us to keep in check how much protein we are consuming.
Opting for high-quality protein sources that are rich in essential amino acids can significantly help in maintaining muscle mass. As protein-rich foods help in the repair of damage to muscles and tissues, they’re not only an important component to consider in our day-to-day diet but protein is also especially beneficially as a support to the body when recovering from an illness.
To support muscle health, there are many foods that can help. Lean meats like chicken, turkey and lean beef are excellent sources of protein. Fish, especially oily varieties like salmon and tuna, are not only rich in protein but also heart-healthy, omega-3 fatty acids. Eggs offer a high-quality protein along with vitamin D and B vitamins. For plant-based protein, legumes like lentils, chickpeas, and beans offer fibre along with protein. Dairy products such as Greek yoghurt and cottage cheese provide both protein and calcium, which also support bone and muscle health.
In addition to protein, certain nutrients like vitamin D, calcium, and magnesium are vital for muscle strength and bone health. Incorporating foods rich in these nutrients, such as leafy greens, dairy products, and getting enough sunlight, can help to support and maintain muscle mass.
Building and maintaining muscle strength is one of the best investments we can make for our health as we age. Focusing on a nutrient-rich, protein-packed diet will help to make us feel strong and energised at every stage of life.
Cottage cheese
crustless quiche
Ingredients: Serves 2
4 eggs, lightly whisked
100g cottage cheese
2 tomatoes, finely diced
½ courgette, grated
Salt and freshly ground black pepper
30g cheddar cheese
Method
1. Preheat the oven to 200°C/fan 180°C/Gas Mark 6. Line a baking tray, approximately 18cm with greaseproof paper.
2. In a large bowl combine the eggs, cottage cheese, tomatoes, and courgette. Season with a little salt and pepper. Pour into the lined tray and top with an even layer of cheddar cheese.
3. Place in the preheated oven for about 35 minutes, until set and golden. Serve warm with brown soda bread and a green salad.
Sesame chicken satay salad
Chicken satay salad.
Ingredients: Serves 4
For the salad:
2 cooked chicken fillets, diced
4 carrots, grated
2 scallions, finely diced
1 red pepper, finely diced
1 red chilli, finely diced
Handful of fresh coriander,
roughly chopped
50g peanuts, roughly chopped
1 tbsp sesame seeds
For the dressing:
100g peanut butter
50ml water, recently boiled
Juice of 1 lime
1 clove garlic, crushed
1 tbsp light soy sauce
1 tbsp olive oil
1 tbsp maple syrup
1 tsp sesame oil
Method
1. Add the cooked chicken and finely chopped vegetables to a large bowl with the peanuts and sesame seeds.
2. Make the peanut dressing by adding the dressing ingredients to a mini chopper and blitzing gently for a few seconds to combine.
3. Pour the dressing over the chicken and vegetables and stir well to combine. Cover and place in the fridge until ready to serve. Enjoy as a sandwich filler or topped on slices of soda bread.
As women age, maintaining muscle mass becomes more important than ever. After 40, muscle loss accelerates, leading to reduced strength and mobility. Protein is the building block of muscle tissue, and as we age, our body becomes less efficient at using protein to build and repair muscle fibres. This makes it particularly important for us to keep in check how much protein we are consuming.
Opting for high-quality protein sources that are rich in essential amino acids can significantly help in maintaining muscle mass. As protein-rich foods help in the repair of damage to muscles and tissues, they’re not only an important component to consider in our day-to-day diet but protein is also especially beneficially as a support to the body when recovering from an illness.
To support muscle health, there are many foods that can help. Lean meats like chicken, turkey and lean beef are excellent sources of protein. Fish, especially oily varieties like salmon and tuna, are not only rich in protein but also heart-healthy, omega-3 fatty acids. Eggs offer a high-quality protein along with vitamin D and B vitamins. For plant-based protein, legumes like lentils, chickpeas, and beans offer fibre along with protein. Dairy products such as Greek yoghurt and cottage cheese provide both protein and calcium, which also support bone and muscle health.
In addition to protein, certain nutrients like vitamin D, calcium, and magnesium are vital for muscle strength and bone health. Incorporating foods rich in these nutrients, such as leafy greens, dairy products, and getting enough sunlight, can help to support and maintain muscle mass.
Building and maintaining muscle strength is one of the best investments we can make for our health as we age. Focusing on a nutrient-rich, protein-packed diet will help to make us feel strong and energised at every stage of life.
Cottage cheese
crustless quiche
Ingredients: Serves 2
4 eggs, lightly whisked
100g cottage cheese
2 tomatoes, finely diced
½ courgette, grated
Salt and freshly ground black pepper
30g cheddar cheese
Method
1. Preheat the oven to 200°C/fan 180°C/Gas Mark 6. Line a baking tray, approximately 18cm with greaseproof paper.
2. In a large bowl combine the eggs, cottage cheese, tomatoes, and courgette. Season with a little salt and pepper. Pour into the lined tray and top with an even layer of cheddar cheese.
3. Place in the preheated oven for about 35 minutes, until set and golden. Serve warm with brown soda bread and a green salad.
Sesame chicken satay salad
Chicken satay salad.
Ingredients: Serves 4
For the salad:
2 cooked chicken fillets, diced
4 carrots, grated
2 scallions, finely diced
1 red pepper, finely diced
1 red chilli, finely diced
Handful of fresh coriander,
roughly chopped
50g peanuts, roughly chopped
1 tbsp sesame seeds
For the dressing:
100g peanut butter
50ml water, recently boiled
Juice of 1 lime
1 clove garlic, crushed
1 tbsp light soy sauce
1 tbsp olive oil
1 tbsp maple syrup
1 tsp sesame oil
Method
1. Add the cooked chicken and finely chopped vegetables to a large bowl with the peanuts and sesame seeds.
2. Make the peanut dressing by adding the dressing ingredients to a mini chopper and blitzing gently for a few seconds to combine.
3. Pour the dressing over the chicken and vegetables and stir well to combine. Cover and place in the fridge until ready to serve. Enjoy as a sandwich filler or topped on slices of soda bread.
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