These are the best high-protein foods for muscle recovery in women over 35.

News Topical, Digital Desk : After the age of 35, women's bodies experience many biological changes, one of which is a gradual loss of muscle mass. At this age, women's protein needs increase for muscle recovery and strength.

Especially if women regularly work out or practice yoga, consuming high-protein foods is crucial for muscle recovery. Protein not only repairs muscle tissue but also plays a vital role in maintaining energy, hormonal balance, and metabolism.  Let's explore some of the best high-protein foods that can help women over 35 improve muscle recovery. 

Cheese

Cottage cheese is an excellent vegetarian protein source. The casein protein in it slowly nourishes the muscles, facilitating recovery throughout the night. 100 grams of cottage cheese contains approximately 18-20 grams of protein.

eggs

Eggs are a good source of complete protein, containing all nine essential amino acids. This helps repair muscle tissue and speed recovery.

Pulses and chickpeas

Foods like mung beans, masoor dal, and black gram are rich in protein, fiber, and iron. Consuming them in sprouted form is especially beneficial.

Greek yogurt

Greek yogurt has twice the protein content of regular yogurt and is easier to digest. Consuming it with fruit or nuts after a workout can speed recovery.

Tofu and soy products

Tofu and soy milk contain high-quality plant-based protein, making them a great option, especially for women who are vegetarians.

Nuts and Seeds

Almonds, walnuts, pumpkin seeds, and chia seeds contain protein as well as omega-3 fatty acids , which help reduce muscle inflammation and aid recovery.

Chicken and fish

If you're a non-vegetarian, chicken breast and fish like salmon or tuna are ideal. These are excellent sources of lean protein, which helps repair muscles.

Including these foods in your diet in balanced quantities will not only speed up muscle recovery but will also keep your body strong, energetic and active.

Read More: These are the best high-protein foods for muscle recovery in women over 35.