Which of the following is an excellent source of protein that includes foods such as kidney beans

We all know the importance of eating fruits, vegetables, lean meats, fish, healthy fats, plant based proteins and whole grains, but as you get older, it’s particularly important to focus on foods high in essential amino acids  to minimize muscle loss.

Why? Age related muscle loss—sarcopenia—can create a whole host of issues for individuals including loss of balance, mobility, strength, flexibility and in general, a less healthy lifestyle. The 9 essential amino acids are the building blocks of protein, and without those, you can’t repair and rejuvenate your muscles.

REJUVENATE is a patented blend of all 9 essential amino acids.

All sources of protein, whether plant or animal based, contain essential amino acids. The amount of each essential amino acid in each food will vary however. 

Meat, poultry, eggs, dairy, and fish are complete sources of protein because they contain all 9 essential amino acids. Soy, such as tofu or soy milk, is a popular plant-based source of protein since it contains all 9 essential amino. Nuts, seeds, beans, peas, and whole grains are excellent sources of protein but only form a complete protein when they are consumed together.  Each on its own is lacking a few of the essential amino acids.

The best advice is to always ensure your diet includes a variety of foods. If your appetite is lacking due to illness, recovery from surgery, or exercise, you may need a supplement such as REJUVENATE to get extra essential amino acids in your diet.

7 Foods High in Essential Amino Acids

Lean Meats

Lean meats are a great way to make sure you are getting protein and all 9 essential amino acids, without overdoing the fats. Turkey, lean meats, and poultry are all high in essential amino acids and relatively low in saturated fats when compared to red meats.

Fish for life

An excellent source of essential amino acids and heart healthy fatty acid, Omega 3s, is found in salmon. It’s an easy fish to prepare, tastes good and can help you limit your chance of having a heart attack or stroke.

But if salmon isn’t your favourite, fish of all types contain so many of your essential micronutrients and the essential amino acids your muscles crave to stave off any loss.

Dairy

Cottage cheese, low-fat cheeses and dairy products like yogurts for your smoothies have all 9 essential amino acids, are high in protein, as well as vitamins A, D, E, B12, and an important source of calcium, which contributes to bone health.

Including a  protein smoothie in your daily diet, made with Boomer Nutrition protein powder and Rejuvenate will give you a boost of all the essential amino acids your muscles are craving to ensure that you can maintain them, slow any loss and keep your energy up.

Eggs

Eggs contain complete proteins  and come in their very own, recyclable container. One egg contains all nine essential amino acids needed to make up a complete protein, as well as vitamins A, D, E, K B2, B6, B12 and minerals such as zinc, iron and copper. You can even get them enriched with extra Omega 3s.

In addition to being just about the perfect food to boost your energy and reverse muscle loss, they are the most versatile food to cook with.

• Scramble them with some herbs or cheese.
• Enjoy them over easy or sunny side up, with some whole grain toast.
• Put together a fabulous frittata with a lot of great veggies, like broccoli and tomato to wow your friends and family with at brunch.
• Keep a few hard boiled eggs in the fridge, for an on the go snack.

Legumes & Beans

Members of the legumes and bean family include peas, chickpeas, lentils, soybeans, peanuts, cooked kidney beans, black beans, garbanzo beans & edamame.

All are excellent sources of plant based proteins, but not necessarily a good source of essential amino acids.  Since they are not complete proteins—containing all the essential amino acids to help fight muscle loss—it is best to combine legumes with grains such as Quinoa as what Quinoa lacks, legumes contain and what legumes lack, you can get in Quinoa.

Grains

Quinoa is a super grain for good reason.  It is one of the few plant foods that is high in protein and contains all 9 of the essential amino acids while also being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and many vitamins.

Nuts and Seeds

Almonds, walnuts, macadamia, cashews or brazil nuts are THE perfect snack for when you are super busy and on the run. Seeds of all kind, like pumpkin and sesame, are also great to mix in for a boost in essential amino acids. Portable and delicious, a handful of nuts before you exercise or to stave off a late night snack attack will help you to keep your eating under control, and healthy, however, nuts and seeds are not complete proteins.  They alone will not provide all nine essential amino acids, but will add plenty of plant based protein to your diet

While it is true that there is no magic potion that can slow the aging process, eating well to ensure you are getting all of the essential amino acids that your muscles need to build protein and rejuvenate themselves is a great start.

Eating a diet rich in all nine essential amino acids and exercising is the best defense against sarcopenia.  Choosing foods that help slow aging can keep your energy up, overall health in check, prevent disease and slow some of the physical effects of aging.

Essential Amino Acid Supplement

REJUVENATE (EAA Supplement) works with or without exercise, to help reverse the effects of aging on your muscles but there is increased effectiveness with exercise.

healthy eating

What is protein?

Protein in your diet provides energy and supports your mood and cognitive function. It’s a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. While it’s in many of the foods that we eat every day, for something so common it’s often a misunderstood part of our diets.

When you eat protein, it is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.

Most animal sources of protein, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day you can ensure your body gets all the essential amino acids it needs.

The health benefits of protein

Protein gives you the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein:

• Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise.
• Is vital to the growth and development of children and for maintaining health in your senior years.
• Can help reduce your risk for diabetes and cardiovascular disease.
• Can help you think clearly and may improve recall.
• Can improve your mood and boost your resistance to stress, anxiety, and depression.
• May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising.

As well as being imperative to feeling healthy and energetic, protein is also important to the way you look. Eating high-quality protein can help you maintain healthy skin, nails, and hair, build muscle, and maintain lean body mass while dieting.

While most people eating a Western diet get a sufficient quantity of protein each day, many of us are not getting the quality of protein we need.

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High-quality vs. low-quality protein

Distinguishing between industrially raised meat and organic, grass-fed meat is only part of separating low- and high-quality sources of protein.

• While some processed or lunch meats, for example, can be a good source of protein, many are loaded with salt, which can cause high blood pressure and lead to other health problems.
• Processed meats have also been linked with an increased risk of cancer, likely due to the substances used in the processing of the meat.

The key to ensuring you eat sufficient high-quality protein is to include different types in your diet, rather than relying on just red or processed meat.

Good sources of high-quality protein

Fish. Most seafood is high in protein and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, sablefish (black cod), and herring are also high in omega-3 fatty acids. Experts recommend eating seafood at least twice a week.

Poultry. Removing the skin from chicken and turkey can substantially reduce the saturated fat. In the U.S., non-organic poultry may also contain antibiotics and been raised on GMO feed grown with pesticides, so opt for organic and free-range if possible.

Dairy products. Products such as skim milk, cheese, and yoghurt offer lots of healthy protein. Beware of added sugar in low-fat yoghurts and flavored milk, though, and skip processed cheese that often contains non-dairy ingredients.

Beans. Beans and peas are packed full of both protein and fiber. Add them to salads, soups and stews to boost your protein intake.

Nuts and seeds. As well as being rich sources of protein, nuts and seeds are also high in fiber and “good” fats. Add to salads or keep handy for snacks.

Tofu and soy products. Non-GMO tofu and soy are excellent red meat alternatives, high in protein and low in fat. Try a “meatless Monday,” plant-based protein sources are often less expensive than meat so it can be as good for your wallet as it is for your health.

Tips to increase your protein intake

To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein. It can reduce your risk for heart disease and stroke, and you’ll also feel full longer, which can help you maintain a healthy weight.

• Reduce the amount of processed carbohydrates you consume—from foods such as pastries, cakes, pizza, cookies and chips—and replace them with fish, beans, nuts, seeds, peas, chicken, low-fat dairy, and soy and tofu products.
• Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

To avoid problems when increasing protein intake

• Choose unsalted nuts and seeds, to reduce your daily sodium intake.
• When shopping for canned beans, choose the low sodium versions.
• Adding more protein to your diet can increase urine output, so drink plenty of water to stay hydrated.

Increasing protein can also cause calcium loss so make sure to get plenty of calcium (1,000 to 1,200 mg per day).

Protein powders, shakes, and bars

In most cases, consuming the right balance of whole foods each day will provide you with all the nutrients you need, negating the need for protein supplements. However, you may benefit from supplementing your diet if you’re:

• A teenager who is growing and exercising a lot.
• An adult switching to a vegan diet—eliminating meat, chicken, fish, and even dairy and eggs from your diet.
• An older adult with a small appetite who finds it difficult to eat your protein requirements in whole foods.
• Starting or increasing a regular workout program, trying to add muscle, recovering from a sports injury, or find you feel weak while exercising or lifting weights.

Using protein supplements

Protein supplements come in various forms including powders you mix with milk or water, pre-mixed, ready-to-drink shakes, or in bars. The most common types of protein used are whey, casein, and soy. Whey and casein are milk-based proteins, while soy is the better choice for vegans or anyone with a dairy allergy.

Safety concerns. Protein supplements may not be safe for older people with renal disease or people who have recently undergone surgery on the digestive system. Some ingredients may even interact with prescription medication, so check with your doctor or pharmacist before using.

Drink plenty of water to stay hydrated and make sure you’re getting enough calcium in your diet.

Look out for extra ingredients. Many protein bars are packed with carbs and added sugar.

Authors: Lawrence Robinson, Jeanne Segal, Ph.D., and Robert Segal, M.A.

• References

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  Dietary Guidelines Advisory Committee. (2020). Scientific Report of the 2020 Dietary Guidelines Advisory Committee. U.S. Department of Agriculture and U.S. Department of Health and Human Services. https://www.dietaryguidelines.gov/2020-advisory-committee-report

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Last updated: August 29, 2022