We're sorry to break it to you, but your body ages with you. Whether you like it or not, as you get older, your muscle mass may begin to drop and your gym performance.
Because that doesn't mean you should stop working out; it just means you should work a little harder and integrate a little more protein into your diet.
The Recommended Dietary Allowance (RDA) for protein (or the basic amount needed) is only about 0.8 grams of protein per kilogram of body weight.
Upton says a big egg includes 70 calories and 13 vital minerals, including iron, vitamin D, zinc, lutein, zeaxanthin, and choline.
According to Upton, one cup of edamame contains about 190 calories and 18 grams of protein.
She also says that a cup of nonfat Greek yogurt packs in about 24 grams of protein. That's the equivalent of four eggs!
"Milk is another nutrient-rich option for adults that provides 8 grams of high-quality protein per cup," explains Upton.
Meshulam said the egg, avocado, fruit, and toast deliver good fats, antioxidants, fiber, and energy. Vitamin D and iron are essential for bone and muscle growth.