7 Foods Every Man Over 40 Must Eat for Muscle Growth
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- Опубликовано: 8 фев 2025
- As we age, maintaining and building muscle can become more difficult.
But whether it’s due to a decline in testosterone levels or anabolic resistance, there are a few simple adjustments we can make to ensure we’re gaining muscle maximally.
These adjustments, however, have nothing to do with how hard you’re training in the gym.
While we already know that younger men only need around 20g of protein per meal to maximize muscle protein synthesis, us older men need about double that amount.
That said, when it comes to optimal health and longevity, not all protein is created equal.
That’s why in this video, I want to share 7 foods every man over 40 must eat for muscle growth.
Not only will these foods help ensure you’re reaching your protein goals, but they’re provide additional benefits that’ll aid in your muscle building journey.
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Eggs are king
Four eggs a day for as long as I can remember. Nearing 60 now and in good shape. Wife nags me a bit about the clucking and the feathers in the bed but it’s the small piles of poo I leave indiscriminately about the house which really gets her mad. 👍🏼🥚
What about pickled eggs is that good for muscle still or no ?
@@catchall4574yes it does still good source of protein
@@124Outdoorlol. Right on.🤙🏾
Beef
Chicken
Greek yogurt
Protein powder
Eggs
Quinoa
Avocados
Thank you 👍
Thanks
Thanks
Thank you!
Thank you, you saved our time from such a prolonged video
Agree about adding Salmon, tuna, Sardines and ….
Cottage Cheese .
But your list is very good…..quinoa is a sleeper great stuff especially when made with Beef Broth instead of water , throw in onion and peas
Oooooo going to try out cooking with broth next time!
I'm 42 and in the best shape (muscle size)of my life even as a life long athlete, beef, eggs, Greek yogurt, raw milk, bacon, butter, and berries in that order of importance
Same here except raw milk , I’ve always just did whole milk 🥛 but I’ll give raw it a try
No milk or raw milk for me
I really enjoy your content for its educational because you include actual facts instead of “in my opinion”…..thank you brotha
I eat 4 of the 7 on a regular basis. Going to add the others. I'm 74, biggest health issue is getting my pullup count higher. Tnx for uploading this. Comments very helpful as well.
how many you getting? What do you weigh?
@@fgardhome I can do 7 to 8 from a dead hang and good form. For me pullups are the most difficult of all exercises. My weight is 152 lbs.
I'm almost 42. I got rid of creatine and started with beef organ capsules and beef collagen powder. Many people don't realize that creatine powder, although the most common and safest supp, can hold water in your body, which for me gave me high blood pressure, which caused stress, which caused elevated cortisol levels, which caused fat! My B.P is lower than its been in 26 years, and I'm down 18 lbs in 1.5 months. I eat most of these foods quite regularly and agree they are definitely staples in my diet.
You probably weren't drinking enough water. It holds water in the muscle belly, not the whole body.
But u live in California hu somewhere hotter
I agree with you 100% about the creatine. On top of high blood pressure it made my bph worse and also caused insomnia. It’s not the great safe supplement companies and people tout it as being. Everyone is unique. The right food is king when it comes to building muscle.
Good tip about organ capsules and Collagen!
Most of don't get enough in our regular diet
Wild Caught Fish like Salmon and Sardines I would add to the list.
Most definitely!! Facts
Agreed and also Cod and Shrimp
@@aaronwampler7330Great combo
Agreed
hard to trust anything from the sea nowadays everything is polluted with toxic waste
Oily fish such as mackerel and sardine. Salmon is expensive. Not only is oily fish satiating, it has a lot of protein and no carbs. Nuts such as almonds are high in fats, satiating, but are also high in calories.
Doesn’t fish get a look in? Very good source of protein and essential oils
These foods are Best for men of 40 and up years old.. fish I suppose is good for younger people
@@pedrohdz1964fish is for every age
@@pedrohdz1964 like fish care abt your age.
The man in the blue shirt eating beef and lifting weights is a fantastic actor. Keep him on the payroll.
Thank you for your commitment to help us find the answers. Over the years every video I’ve watched of yours has been spot on 100%. We all really appreciate it.
I just ate a tin of sardines for lunch. It has just 230 calories and 16 g of protein not to mention the benefits of the healthy fats. Definitely keep sardines in your rotation.
I eat about 7 eggs a day as a start to my day and at 61 I'm years old and doing great
I didn’t know you’re channel .. loads of vids to watch.. nice
57 here. I consume 5 out of the 7 daily along with mag, b1, creatine supplementation. I didn't know about greek yogurt & quinoa. They are on my food list now!
I'm reaching my 30, and I remember Greek yogurt blowing up just years ago. Now I'm just realizing their potential
Thanks, so will I.
B1?? Why’s that?
Quinoa does not taste very good to me.
Turned 58 back in may. I lost 36 pounds by cutting out sugars carbs and sticking to animal products plus salads. Now I'm back to the same body composition and waist I had as an athlete and powerlifter starting university. 6 ft, 80 kilos, 30 inch waist. I eat 5 of the foods listed nearly every day (no grains no avocados) though I switch up the chicken with other animal proteins, pork and occasionally fish. I am gaining muscle - but very very slowly. I know it is not a fast process, but I feel too slowly. Trying to bump up my calories. Aside from my salads I try to stay animal product based - but I may just add the avocados and increase my protein shakes. Good video.
Oat meal with eggs all day💪 41 and thats my breakfast with a shake and blue berries in the Oatmeal. Gives me almost 50g of protein after work out.
I'm 48 and this is my breakfast too. Boiled eggs, protein shake with a frozen fruit and spinach, and oatmeal. On weekends I replace the oatmeal with steak and have it with scrambled eggs, and mix it with a bit of eggs whites.
Another great informative video. 🙏
Looks like my diet of Mountain Dew, marijuana, Little Debbies and viagra could use some modifications…
Just add a hot dog and pepperoni pizza at Costco and looks like you’ll be set..
More tasty chemicals! Yummm
😀
I would add vodka and, to increase your fiber intake, French fries.
Thanks for the great info!!!
I eat one avocado 🥑 daily! Half for breakfast half for dinner.
Ever since I've been watching your videos, I've been eating lots of protein and I feel better than ever.
Great Video brother
Wow bahot zabardust hai ye video bro telling about this topic of 7 foods every man over 40 must eat for muscle growth and keep it up and keep up the great work as always and take care
Keep smiling always
meat and eggs
Fish & eggs.
@@paulchristie3306no fish for older men..no you see the description of the video
Red meat only, with low carbs for me. 56, lift three days a week, d3/k2 and mag. I can do 5 pull-ups.
Red meat causes bowel cancer. Eat fish.
What do you weigh?
@fgardhome about 177 lbs.
Great list✅ thanks 🫡
Solid list! I'd sub jasmine rice and/or cream of rice for quinoa. Rice is much easier on my GI than quinoa. I use all yours plus avocado oil on low carb days.
I'll stick with the 5 out of 7 that I already egg frequently; I'm old enough to know that protein power and quinoa aren't new on seen and wasn't used in the pass to grow muscles.
Hemps with greek yogurt could be an option to add more protein, great video thanks.
How about homemade Milk Kefir instead of Greek Yogurt? It has a ton more probiotics and is fermented (which is very good for you) and can be made as thick as you want. Is it a viable substitute?
So what’s wrong with tuna? Next to whey it’s the cheapest per serving for me when I get it on sale (light tuna). Can’t afford to eat beef everyday - maybe once a week, and I’m sick of eggs
Wild tuna is high in mercury due to deep sea pollution. Farmed tuna is high in antibiotics. Pick your poison. Both options are ok occasionally but not for routine diet.
Canned mackerel is good. Pollack is to and cheap. Bake it with herbs and tumeric
I'm men above 40 . I ate all except quinoa . Now it on my food list. Thanks for you info .
millet is better imo
I prefer natural foods, dont like powders. I've never had any issues with calories, being a cyclist, need more not less.
Also don't like chicken breast;which tastes dry, bland. I much prefer dark chicken meat; more tasty, juicy.
I would add salmon to this list.
All but Quinoa and avocadoes, supplement with zinc, D3, creatine and Potassium chloride, I've also started taking magnesium citrate before bed due to running giving me restless legs, it stopped it the first night i had it. I'm 52 and train day on day off, alternating between weights and running, usual 8 to 10 miles at the moment, usually around 10 min miles on trail runs.
millet is easier to digest and easier to prepare and cheaper than quinoa. i add broccoli, lettuce and other veggies to it while cooking.
Yea like some people in the comments said Salmon or Tilapia was curious, I love steak, chicken, and eggs. I tried Quinoa it was actually pretty good. Is it better than White or brown rice? Just curious. Thanks! Will
Fish is not too good for older men..
HELL NO!!! at tilapia.
Goat meat is a high source of protein at 27 grams of protein per 100g of meat. It also contains the same vitamins and amino acids found in beef. If your trying to increase protein but also stay in your calorie range, Goat meat is a good choice.
Cottage cheese
I already consume most of the food on this list, just need to add the protein powder and partake of quinoa on a more regular basis.
try millet over quinoa. easy way to get tons of veggies add the veggies while it cooks. broccoli especially.
I agree with this list of muscle growing foods we should eat after 40 but, I'm lactose and tolerate so Greek yogurt wouldn't be on my list. I do like overnight oats which has that in the ingredients but is there anything I can replace Greek yogurt with? TIA
There's A2 yogurt and milk now available for people who are lactose int. Also fairlife milk removes the lactose and contains 13g of protein per 8oz. Try it out slowly and see how you do with 2-3oz a day and keep uping the amount slowly at first.
Great coverage 🙏
I'm 43 and I be honest I eat 6 out of the 7 and not everyday but a few days a week but I will add in avocado 🥑 and see if it makes a difference 💪💪
Beef chicken broccoli and cauliflower in a beef stock protein shake with spoon of instant coffee 😋😋😋😋😋
Yeah definitely need to add test to this list.
What about Turkey & fish ?
Salmon, oatmeal, and beans?
My studies have indicated that some of what you said were accurate and some of it needed a little more explanation!
Whole organic free range eggs have been shown to be the number one source of protein!
48% of the protein in eggs is absorbed and utilized by the body far exceeding beef at 32% or any other protein such as whey proteins or any type of powdered protein where only a maximum of 18% is being absorbed.
Chicken although being a decent source of protein, but is too low in fat.
If you’re going to eat chicken it does need to be organic free range with emphasis on organic free range because the chickens need to be eating worms, grubs, bugs a little bit of gravel and not being fed detrimental foods to testosterone like flaxseed, Grabinschrift and it needs to have the skin on it for the fat.
Homemade yogurt does have probiotics, great source of casein protein and some protein whey but if it is your typical store-bought yogurt there are very few living probiotics. Need to know if it has good probiotics the protein needs to be more of a bitter taste and not sweet at all❗️
Quinoa despite the fact of being a complete amino acid profile is not really a good food at all! It’s high carb content outweighs any benefit from fiber and it’s even said that fiber is not essential for your diet as we have been misled to believe ! Fiber actually robs the body of many nutrients❗️
Plant protein is an inferior source of protein and quinoa is loaded with toxins that are protective mechanisms for the plant to defend itself against being eaten and is not good for the stomach, and the stomach being the number two defense in the body being compromised means it’s not good for the entire body snd quinoa requires heavy insecticides and is not good for the environment ‼️
I agree with you on all points. IMHO you cannot eat too many eggs or too much beef. Never eat green or white plants. Occasional fruit is ok.
Tureky drumsticks (skinless) Only 180 Kcal, 28% proteins. Lot of iron. I eat 0.5 kg daily
Air fryer processed potato
Coffee before training
Protein chocolates (more calories than in powders, but are much more tasty) Ideally not exceeding 200 Kcal in 60g (30% proteins)
coffee has problems (acrylamide, mold, pesticides, immune and blood barrier inhibitor). if you use coffee get a really good organic mold free version.
love to eat all of these daily. i would also ad AHI TUNA.
Salmon!
No fish for older men over 40 and up to muscle grow
Wild Caught Fish 🐟 that’s low in mercury. Salmon 🍣 Pacific Cod, Red Snapper, Branzino, Sardines Whole Grain Rice and Pasta
Just discovered cottage cheese, goes well with Salmon. Bit of a weird texture but you get use to it lol.
Vikings were the largest people on the planet in their time and had a great physique according to contemporary historians. They ate eggs, skyr, herring, salmon, carrots, apples, cheese, wholegrain bread and porridges and drank milk. Pork was held in high regard for the warriors and consumed frequently. And the ate a lot of everything, something that later annoyed the church. You can see that when Sweden finally turned christian people shrank. A little later when the lutheran king separated the church from state affairs Swedish people slowly started to grow again and were in the middle of the 20th century confirmed as the tallest people on earth.
Sweden no. The Dutch and Germans are taller.
@@stevemann1299 Now yes. But not for like 50 years ago. Immigration on a massive scale the last decades from different regions of the world has shortened the average mean.
Sería bueno complementar en otro análisis las propiedades, por tramos de valor y también entre vivienda principal y segunda vivienda.
I’ll add beef definitely. Not sure about quinoa.
Pork is highly underrated as a protein source. It has a higher fat content than beef and is usually cheaper.
If you look at pork properly in the actual scientific studies, you will find that pork is not good for you.
I would add some snacks to this list. Not always I have time to consume a whole meal.
Great List.
I do all the foods listed except BEEF (because I’ve different teen years🤣).
I eat all of these daily, except quinoa. I hate the texture. I wild add salmon and shrimp to the list.
I’m surprised that fish, like salmon, isn’t included in this list. I would add this instead of quinoa because of the omegas and better taste
Quinoa has the omegas though. But I don't bother with it.
Cheese! About 25% protein and no carbs! Kind of superfood often missed out, perfect in salads!
51y male, I agree w/all the foods on this list, save for two. Those being eggs, & Greek yogurt. Both are disguise & turn my stomach. Eggs smell like wet sweaty socks. I definitely leave those two foods of my list
I can do egg whites, but the yolk is absolutely disgusting. I just can't do whole eggs. For me, chicken breast all the way. I love Greek yogurt, and I use a whey/casein blend (PEScience). I just started adding ground beef into my diet.
I would definitely add fish (especially salmon), and I like to incorporate prawns as they are a good source of protein too.
I use PB to boost calories.
I would remove beef and chicken.. I am vegetarian.. what you suggest to eat in sted of?
thank you
Edamame is high in protein.
pork
Don’t forget sweet potatoes. Amazing food that’s very healthy and will pack on muscle over time. I eat at least 1 a day.
I'm 43 , I eat steak and peanut butter , I will survive 💪👍
pb has aflotoxin and immune allergens
@CmdrSoCal ok I'll switch to fruit cake then 👍
What if I have one food out of these seven?anyone there to response me highly appreciated.Thank u.
Whey protein isolates and other protein powders can affect a person's GFR and the rate or the efficiency the kidneys ability to filtrate . Have your blood done every 5-9 months , it does effect people differently based on age.
I started to eat oatmeal before my workouts. A couple days ago, I had one of the best leg days ever. Normally, I would be sore and damn near dead tired after leg days. I just felt very good. With that being said, are there some high protein oatmeal brands in stores?
Just buy steel cut oats and add whey powder to it
@@EinSofQuester Thanks A Lot 🫡
I eat all these regularly, 69 trying to loose weight w/o losing muscle.
I would like to gain muscle, but I also need to lose weight. When you mention maintaining a caloric surplus to ensure muscle growth, this sounds like it may inhibit the weight loss. Do you recommend that I lose weight first, and then training for muscle growth? I am about 100 pounds overweight if the recommended weight for my height is to be trusted.
Strength training will definitely help you lose fat. You want to lose fat, not weight. Eat right and strength train. Building muscle also speeds up your metabolism, which in turn helps you lose fat. .
Also SLEEP. Proper sleep is SO overlooked. If you get crappy sleep, your results will be crappy too.
Stay the course, you didn't gain access fat overnight. Stick with it and you will see results.
I am still about 30 pounds overweight myself and learning more and more every single day. I started at 260 pds at 5'11 and 50 yrs old. I am down to 238 in 2 months and JUST started Strength training. Sleep and diet got me to where I am now. Adding strength training will help me melt off the rest.
Also walk at least 10 to 12 thousand steps per day. Walking works miracles.
Good luck. We are all on this journey together!
Edit: A caloric surplus is to help fuel your body during weight training.
There are calculators online to help you figure out YOUR macro needs. It will also help you find your caloric needs for fat loss or muscle gains.
Maintain sufficient protein intake, concentrate on replacing replacing carbs with fat (gradually over a week at least so your gut biome can adjust) and getting into a state of ketosis. Once you do that you will find it easy to do intermittent fasting (one or two meals a day within a 8 hour window and a 16 hour fast) as you will not get hungry due to rock steady energy levels thanks to your body burning ketones instead of glucose. Once your body is "fat adapted" it will be in a fat burning mode. When you don't have dietary carbs or sugars to convert into blood glucose AND you are in a calorie deficit, your body will smoothly switch to burning your stored body fat for the calories, saving the proteins for muscle building. If you do it come back to me in a month and I bet you are losing a pound of body fat every two days. That was my experience anyway.
One more food tip. CHEESE - the process that makes cheese from dairy gets rid of the lactose and is a GREAT source of the fats you need to replace the carbs with
What is wrong with fish protein?
or nr 6 "Amarantus"
Add Salmon
Beef,Chiken,Bulgarian yougurt,Bulgarian chees,Eggs and Red lentils
“Maximally”
Beans: kidney and red. Spinach, too!
Add salmon, remove quinoa.
I add a scoop (25 gram) of unflavoured whey proteine to my greek yogurt (15 gram of proteine) so that stack delivers 40 gram of proteine. I have greek yogurt as breakfast and one later in the day, usually late afternoon or early evening. I also have 1 hardboiled egg as a snack each day for the extra help to reach my proteine target.
Powder is crap. ONE hard-boiled egg ?! LOL.
@@paulchristie3306 Your brain is crap lol
@@paulchristie3306 It's whey proteine actually and not powder so I corrected that and yes one hard-boiled egg as a snack, because I reach my proteine goal of over 130 gram a day already, no need to eat more eggs that way, but you do you.
Venison.
Why not grilled salmon also
I get 6 out of 7
I would add a serving of beans daily. Both high in fiber (gut health) and protein. I know the amino profiles isn't as good an animal protein but for non-vegetarians your getting enough EAAs to make it a solid choice. Plus you'll never have problems with 💩😁
Its not true if you put rice too it has high protein equal as meat..But you need a little more portion to get the same Protein as meat or eat anormal portion and put meat to the servings to reach the Protein you need...
The first 4 are the most important. Last 3 not as much.
My dudes , what about Icelandic yogurt?
I would not consume the protein powder because i dont trust them and also the cost, the quinoa simply because i dont like the taste, i have never eaten greek yogurt so i will take that off the list, sverything else is good
these are solid, add cottage cheese
I eat Kangaroo meat instead of beef. It’s nice and lean. I also eat a fair amount of squid.
Wait. Where are the french fries and oreos?
Why not tuna❓✌️
Eggs Vegetable Fruit Fish Chicken Wow Beef!
5:23 you return to older theories (casein at sleep) which you already negated/updated in newer youtube videos (whey causes more protein synthesis for already enough and decent period of time at sleep) (i thinkk reaches 8 hours in blood)
Beef, eggs and Greek Yogurt
Why would you X out tuna and sweet potato?
Is there a substitute for avocado? I don't like them.
I wish more people didn't like avocado because it is very bad for nature.
You can try blending peas, olive oil and salt together, and the flavor should be quite similar to avocado. I'm not entirely clear on the ratio, but I imagine it just comes down to your personal preference. Give it a try!
Doesn't really matter what you consume, as long as the total nutritional value of mscro and micro nutrients is adequate for muscle growth and the necessary stress stimuli have been introduced (ie. you've trained), you will grow muscle. Optimally.
Correct everyone is trying to re--invent the wheel.
Quinoa
+ wallnuts, brocolli
M 46 n jacked.....chicken , beef n rice....that's it