As women age—especially after 40—natural shifts in hormones and muscle mass can slow metabolism, making it easier to gain weight and harder to maintain strength. One of the most effective ways to counteract this is by prioritizing a nutritious diet—with a specific focus on protein. Protein helps you stay fuller longer, and it requires more energy for your body to digest, which can give your metabolism a subtle boost. This macronutrient also provides all the essential amino acids your body needs to build and preserve lean muscle,
That’s why experts emphasize incorporating protein-rich “superfoods” into your daily routine. Maintaining lean muscle is key to keeping your metabolism in good shape, since muscle tissue burns more calories than fat. Many experts recommend high-protein dairy like cottage cheese, fatty fish like salmon, and lean poultry like chicken.
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1. Skyr, Greek yogurt, or low-fat cottage cheese
"All forms of low-fat dairy are high in essential amino acids, which are the 'building blocks' of muscle tissue," fitness and nutrition expert Michael Matthews tells us. "They also contain large amounts of a particular kind of protein called casein, which digests slowly and helps you stay full longer."
Dairy products like greek yogurt and low-fat cheeses are also one of the best sources of calcium, which the body needs to metabolize fat, he explains. And that's not to mention how delicious these foods taste when combined with " filling, nutritious, low-fat additions like berries, bananas, and oatmeal."
"My personal favorite is skyr (icelandic yogurt), which is made with slightly different cultures than Greek yogurt, giving it a creamier, tangier texture, but all kinds of low-fat fermented dairy will offer similar benefits for fat loss and muscle gain," he says. Yum!
"Greek yogurt is low in carbs and high in protein. In most cases, my clients have a hard time looking to increase their protein intake into their snacks, and Greek yogurt is an excellent way to achieve that,” registered dietitian Brenda Peralta agrees. “One cup a day provides around 15-20g of protein which is more than enough for a snack.” Game changer!
2. Salmon
Lean proteins make the best choices for weight loss and muscle growth, and fatty fish like salmon are packed with fantastic nutrients that can help your body thrive and burn more fat. Nutritionist Catherine Gervacio suggests prioritizing salmon, in particular, for a faster metabolism.
"Salmon is a rich source of high-biological protein for building lean muscles. As women age, preserving the muscle becomes important to maintain a good metabolic rate," she says. "That’s because muscles burn more calories at rest than fat." Plus, as she notes, the healthy fats are great for your health, too: "Salmon also contains a good amount of omega-3 fatty acids to improve metabolic health and reduce inflammation."
3. Chicken breast
"Chicken breast is to most bodybuilders what the dollar is to the economy—an essential commodity that helps the whole plan run smoothly," Matthews, who is the author of Muscle for Life: Get Lean, Strong, and Healthy at Any Age explains.
"Not only is it a rich source of protein and essential amino acids, it contains very little carbs and fat and relatively few calories, which means it’s ideal for people who are looking to build lean muscle and lose fat," he advises. Additionally, chicken breast is high in an amino acid called leucine, which is important "because it plays a vital role in kick-starting your body’s muscle-building machinery." Matthews also points to the versatility of chicken as to why its such a wonder food. "You can also prepare chicken breast in myriad fresh and flavorful ways, such as in stir fries, stews, soups, and salads, so you can eat it multiple times per week without getting bored." And now, isn't that what we all really want?
"Lean meats, including chicken, turkey, and fish, are excellent protein options," Allison Herries, MS, RDN agrees. "This is because the majority of calories in lean meats come directly from protein." For example, 100 grams of chicken breast provides around 31 grams of protein with only 165 calories, she explains. Wow!
