Why Protein Should Be Your Best Friend, No Matter Your Age

Protein. Whether you’re an athlete trying to build muscle, someone looking to maintain energy levels throughout the day, or just someone trying to live their healthiest life, protein plays a critical role in all of that.

But here’s the thing: not all proteins are created equal. Some are more easily absorbed and utilized by our bodies than others. So, in this post, we're diving into the best sources of bioavailable protein—meaning the ones your body can actually use effectively. Plus, we’ll talk about why protein should be a top priority in your diet, especially as you age.

What is Bioavailability and Why Does It Matter?

In simple terms, bioavailability refers to how much of a nutrient your body can actually absorb and use. With protein, this means the difference between just eating it and actually benefiting from it.

If you consume protein that’s not bioavailable, you might be eating all the “right” foods, but your body might not be able to break them down efficiently. So, your hard work of eating well won’t be as effective as it could be.

The Most Bioavailable Sources of Protein

Animal Proteins (Eggs, Poultry, Fish, and Dairy)

When it comes to bioavailability, animal-based proteins are generally the gold standard. Why? Because they contain all the essential amino acids your body needs to build and repair tissue. These proteins are complete, meaning they’re packed with all the building blocks your muscles, organs, and immune system need to function at their best.

• Eggs: One of the best sources of high-quality protein. They contain a perfect balance of amino acids and are absorbed very easily by your body.

• Chicken, Turkey, and Beef: These meats are also rich in protein and are packed with essential nutrients like iron and B vitamins, which are vital for energy and brain function.

• Fish: Fish like salmon, tuna, and sardines aren’t just high in protein—they also come with the added bonus of omega-3 fatty acids, which are great for heart and brain health.

• Dairy: Milk, yogurt, and cheese are excellent sources of protein, and they also provide calcium and vitamin D, making them a double win for bone health.

  
  

Why You Should Prioritize Protein, Especially As You Age

Now that we’ve covered the best sources, let’s talk about why you should be thinking about protein as a long-term investment in your health. And not just for the gym rats out there, but for everyone.

Muscle Maintenance and Strength

As we age, we naturally lose muscle mass. This process, called sarcopenia, can start as early as our 30s and accelerates with age. Consuming adequate protein helps counteract this muscle loss, making it essential for maintaining strength, mobility, and overall functionality as you get older. More muscle mass also translates to a higher metabolic rate, meaning you’ll burn more calories at rest. Plus, muscle strength is directly linked to better balance and a lower risk of falls.

Bone Health

Protein is a key player in maintaining strong bones. In fact, our bones are made up of about 50% protein. As you age, you lose bone density, which can lead to conditions like osteoporosis. Consuming enough protein, along with calcium and vitamin D, can help maintain bone health and prevent fractures.

Immune System Boost

Protein is a building block for antibodies, enzymes, and hormones that help keep your immune system strong. Especially as you get older, a robust immune system is critical to fighting off infections and staying healthy.

Healthy Skin, Hair, and Nails

Ever notice how protein is often touted as the secret to glowing skin, shiny hair, and strong nails? That’s because it plays a huge role in the formation of collagen and keratin, two key structural proteins that keep our skin smooth and our hair thick. As you age, collagen production naturally declines, but eating enough protein can help support this process.

Better Satiety and Weight Management

Protein helps you feel fuller for longer. This is especially important as we age because we tend to become less active, which can lead to weight gain. Eating protein-rich meals can help manage appetite and reduce the temptation for those mid-afternoon snacks, all while helping to preserve lean muscle mass.

At the end of the day, protein is more than just a muscle-building nutrient. It’s essential for overall health and vitality, and prioritizing it in your diet—whether you’re 25 or 65—can have a lasting impact on your wellbeing. Choose high-quality, bioavailable sources of protein, and your body will thank you in more ways than one.

So, what’s your next protein-packed meal going to look like? Maybe it’s time to swap out that sugary snack for a delicious, protein-rich option!