Over 60 Eat These Cheap High Protein Foods to Build Muscle Fast | Dr.Mandell.

Описание: Over 60 Eat These Cheap High Protein Foods to Build Muscle Fast | Dr.Mandell.
If you’re over 60 and think building muscle requires expensive protein powders, premium meats, or fancy supplements — this video will change everything.

After age 50, adults lose 1–2% of muscle every year, leading to weakness, slower walking, poor balance, and loss of independence. But here’s the truth most people never hear: the strongest seniors don’t spend more — they spend smarter.

In this video, Dr. Alan Mandell reveals 7 cheap, high-protein foods, each costing under $3 per serving, that help seniors build and preserve muscle better than expensive supplements. These foods are easy to digest, highly absorbable, and proven to support muscle strength, bone health, and mobility — even without intense exercise.

You’ll learn:

Why protein powders often fail seniors

How anabolic resistance blocks muscle growth after 60

Which budget foods deliver the most usable protein

Why the #1 food costs less than 50 cents per serving

This is evidence-based nutrition for real people on real budgets.

👉 If you care about staying strong, independent, and active after 60 — this video is a must-watch.
👍 Like, share, and subscribe for more science-backed healthy aging content.
⏱️ 00:00 – 💥 Muscle Loss After 60: The Hidden Crisis
⏱️ 01:48 – ❌ Why Protein Powders Fail Seniors
⏱️ 03:22 – 💸 The Truth About Expensive “Senior Supplements”
⏱️ 05:05 – 🐟 #7 Sardines: Cheap Muscle Powerhouse
⏱️ 07:45 – 🧀 #6 Cottage Cheese & Overnight Muscle Repair
⏱️ 10:18 – 🌱 #5 Lentils: Plant Protein That Actually Works
⏱️ 12:45 – 🐟 #4 Canned Tuna: Lean, Absorbable Protein
⏱️ 14:58 – 🥚 #3 Eggs: The Most Complete Protein Food
⏱️ 17:10 – 🥛 #2 Greek Yogurt: Fast + Slow Muscle Fuel
⏱️ 18:45 – 🫘 #1 Dried Beans: The Cheapest Muscle Builder
⏱️ 19:55 – ✅ How to Start This Week (Simple Plan)
REFERENCES

1. Deutz, N. E. P., et al. Protein intake and exercise for optimal muscle function with aging. American Journal of Clinical Nutrition.

2. Phillips, S. M., & Fulgoni, V. L. Assessment of protein intake in the U.S. population: Role in muscle maintenance with aging. Journal of Nutrition.

3. Smith, G. I., et al. Fish oil–derived omega-3 fatty acids preserve muscle mass and function in older adults. American Journal of Clinical Nutrition.

4. Bauer, J., et al. Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association.

5. Pennings, B., et al. Casein protein digestion and muscle protein synthesis in older adults. British Journal of Nutrition.

6. Wall, B. T., et al. Leucine-rich proteins and muscle protein synthesis in aging. Journal of Physiology.

7. McLeod, J. C., et al. Dietary protein quality and muscle mass preservation in older adults. Nutrients.

8. Houston, D. K., et al. Dietary protein intake is associated with lean mass change in older adults. American Journal of Clinical Nutrition.

9. Bradlee, M. L., et al. Beans and legumes consumption is associated with better physical function in aging populations. Journal of Nutrition.

10. Kim, I. Y., et al. Fish protein ingestion improves muscle protein synthesis rates in older adults. Clinical Nutrition.

11. Burd, N. A., et al. Whole eggs versus egg whites: Effects on muscle protein synthesis. American Journal of Clinical Nutrition.

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⚠️ DISCLAIMER
This video is for educational purposes only and does not substitute for professional medical advice. Always consult your physician or qualified healthcare provider before making changes to your diet, especially if you have medical conditions or take prescription medications.