Alright folks, real talk: once you hit 40, something strange starts happening… your muscles start ghosting you. By 50 or 60? You’re losing muscle faster than your Wi-Fi drops during a Zoom call. That’s why everyone and their grandma is slamming protein shakes these days.
But here’s the thing — do we really need to live off powdered mystery blends made in a lab forever? Spoiler alert: Nope. Nature’s got your back.
Step Away from the Giant Steak – Spread It Out
Protein isn’t just for your biceps — it helps build your organs, bones, blood vessels, skin… basically, it’s body glue. But wolfing down a whole rotisserie chicken in one go? Not the move. Your body’s like, “Thanks, but I’m full.”
Pro tip: Spread your protein across three meals. And aim for about 0.8g per kilo of your body weight (unless you’re training for Mr. Olympia).
Nature’s Protein Squad: Fish, Eggs, Chicken – Assemble!
Let’s break it down:
- Chicken breast (100g): ~23g protein
- Mackerel: 23.6g (yes, the oily guy)
- Mackerel’s cousin: 22.6g
- Salmon: 20.6g of delicious, omega-rich muscle fuel
- Eggs: 6g per egg. Cheap, easy, and egg-cellent.
So if you don’t vibe with protein shakes or just don’t trust anything with an ingredient list longer than your grocery receipt — stick to these.
But Wait… Too Much Protein = Trouble Town
Yeah, protein is great… until it’s not.
Start chugging protein shakes like it’s a frat party, and your kidneys will file a complaint. Too much = risk of kidney damage. Look out for warning signs: bubbly pee, dark color, puffy eyes, swollen ankles, and general “I feel like garbage” vibes.
Keep it real, keep it balanced. More isn’t always better, bro.
Eat. Protein. Then. Move.
You want that protein to actually turn into muscle, not just sit there looking pretty. So hit those squats, take the stairs, lift some dumbbells. Strength training isn’t just for flexing in the mirror — it helps with blood sugar control too. Especially important if diabetes is lurking in your family tree.
After you eat? Don’t nap. Do some squats. Your body will thank you.
Bottom Line?
Forget the endless tubs of chalky powder. Grab some eggs, grill some fish, do a few squats, and flex on father time like a champ.
Oh, and if you’re still thinking about drinking a giant protein shake before sunrise?
Just eat a dang mackerel.
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