I'm a Nutritionist and These Are the Only 4 Snacks That Support Lean Muscle After 50

One fact of life? Just because you're typically a healthy, disciplined eater, that doesn't mean the urge to snack magically disappears. In fact, it's wise to face the reality that it will inevitably happen—and make sure you're prepared for when it does. After all, having healthy snacks on hand ensures you don't revert to bad choices. Nutrition experts and researchers agree that stocking up on nutritious snacks is helpful to support weight loss and management goals by keeping you on track.

Not all snacks are created equal, and knowing the healthy ones and having them on deck can aid in managing hunger and even help you avoid eating too much during meals. What are the right items to snack on? We're glad you asked. We spoke with Emily Mitchell, MS, RDN, CSSD, CDCES, Love.Life Dietitian, and learned four snacks that support lean muscle after 50.

Maintaining lean muscle after 50 is critical to support your overall well-being and help you maintain an active, independent lifestyle. A combination of regular exercise (i.e. strength training) and healthy eating is necessary. Mitchell suggests foods that benefit muscle growth and preservation.

These foods support muscle protein synthesis and recovery, offer a "quick anabolic boost with minimal prep," enhance muscle preservation, have anti-inflammatory properties, and provide essential nutrients for older adults.

Here are the snacks to have on hand:

Greek yogurt with fresh berries and nuts is a delicious, nutritious combination of high-quality casein protein (which is slow-digesting), calcium, antioxidants, and healthy fats. It's especially beneficial to have before bedtime.

Eggs are jam-packed with proteins and B vitamins, while avocado provides a quality plant-based source of healthy fats and protein.

Cottage cheese delivers a good dose of casein, while pineapple contains digestive enzymes like bromelain and chia seeds offer omega-3s.

This warm, comforting snack fights stress and boosts energy and metabolism. Mitchell recommends enjoying this savory, low-cal plant food mid-morning or late afternoon.

It's important to be mindful of key nutrients to support muscle at this stage of life, such as the below.

• Protein: Necessary to maintain muscle mass; Each snack should have 20 to 30 grams of protein if it's a light meal
• Leucine: This key amino acid activates muscle protein synthesis
• Vitamin D: Supports muscle function; it's an important vitamin to be mindful of—especially as you age
• Calcium & Magnesium: Essential for muscle recovery and contraction
• Omega-3 Fatty Acids: These are anti-inflammatories that aid muscle recovery
• Fiber: Supports gut wellness; also keeps appetite and metabolic balance in check

Before heading to the grocery store, check out Nutritionist Reveals The 10-Second Hack To Find Hidden Protein Foods.