Best Protein-Rich Snacks for Muscle Maintenance Over 40
The Science: Why the “Protein Pulse” Matters
After 40, your “muscle protein synthesis” (MPS) requires a higher threshold of amino acids to be triggered. If you eat a small amount of protein, your body may use it for basic organ function but skip the “muscle maintenance” phase entirely.
To keep your muscles in an “anabolic” (building) state rather than a “catabolic” (breaking down) state, you need frequent “pulses” of protein throughout the day. Aiming for 20–30 grams of protein per snack ensures you hit the “leucine trigger”—the specific amino acid concentration required to signal your muscles to stay strong.
1. The Dairy Powerhouses: Casein and Whey
Dairy remains one of the most bioavailable sources of protein, meaning your body absorbs and uses it more efficiently than almost any other source.
- Greek Yogurt (Plain, 0% or 2%): A single cup can pack up to 23g of protein. It is rich in
