Nutrition: Fueling Muscle After 50

Protein powered chicken bowl

Strength training builds and maintains muscle, but good nutrition helps support the process.

As we age, our muscles may become less responsive to dietary protein, making adequate protein intake increasingly important. For many healthy older adults, including approximately 25–30 grams of protein at each meal can be a useful starting point, although individual needs vary.

This Month's Nutrition Tip: Include a quality source of protein with each meal, such as eggs, Greek yogurt, fish, poultry, beans, or tofu.

Protein-Powered Chicken & Rainbow Vegetable Bowl

A colorful combination of lean chicken, quinoa, fresh vegetables, and a light lemon dressing. This satisfying bowl provides quality protein, fiber, vitamins, and healthy fats to support muscle maintenance and everyday energy.

Serves 1 • Preparation: 15 minutes • Cooking: 15 minutes

Estimated nutrition per serving

Calories 350

Protein 31 g

Carbs 32 g

Fat 11 g

Approximate values based on typical ingredient nutrition data. Actual amounts vary with portions, brands, and preparation.

Ingredients

• 2½ oz grilled, skinless chicken breast, cooked and sliced

• ⅓ cup cooked quinoa

• ¼ cup shelled edamame, cooked

• ½ cup mixed greens or baby spinach

• ¼ cup shredded purple cabbage

• ¼ cup shredded carrots

• ¼ cup sliced cucumber

• ¼ cup halved cherry tomatoes

• 1 teaspoon extra-virgin olive oil

• 1 tablespoon fresh lemon juice

• Garlic powder, black pepper, and herbs to taste

Preparation

1. Season the chicken with garlic powder, pepper, and herbs. Grill or sauté until it reaches an internal temperature of 165°F, then slice.

2. Cook the quinoa according to package directions and allow it to cool slightly.

3. Arrange the greens and quinoa in a bowl. Add the edamame, cabbage, carrots, cucumber, and tomatoes in colorful sections.

4. Place the sliced chicken across the top.

5. Whisk together the olive oil and lemon juice. Drizzle over the bowl and serve.

A note from Cheryl

Strength training and nutrition work together. As we age, consuming adequate protein helps support muscle maintenance, while a variety of vegetables provides nutrients important for overall health. This bowl offers a balanced, satisfying meal with approximately 30 grams of protein—without excessive calories.

Remember, maintaining strength requires both movement and nourishment.