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Milk (2% / half fat) for Seniors (50+)
3.4g protein per 100g · Complete
Strong pick
After 50, the body resists building muscle (anabolic resistance). Hitting 1.0–1.4g per kg with leucine-rich, easy-to-chew sources keeps strength and bone density.
The numbers
Per 100g
3.4g
Daily target (70kg)
~84g
1 cup
8g
Servings/day to hit target
11×
Why it works for seniors (50+)
For seniors, look for soft texture, complete amino acids, high leucine — dairy, eggs, fish, tender meats. Milk (2% / half fat) checks those boxes — reduced fat but same protein as whole milk. a good middle ground.
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