That headline—“this seed protein works better than eggs”—is overhyped. No plant protein universally “beats” eggs for building muscle, especially in older adults. But some seeds can still be useful additions to a muscle-supporting diet.
Let’s unpack it properly 👇
🧠 Muscle building after 70 — what really matters
With age, the body becomes less responsive to protein (called Anabolic Resistance).
👉 This means:
- You need more high-quality protein
- And resistance exercise becomes essential
🥚 Why eggs are hard to “beat”
Eggs are considered a gold standard protein because they:
- contain all essential amino acids
- are rich in leucine (key for muscle growth)
- are easily absorbed
👉 That’s why claims of something being “better than eggs” are usually exaggerated.
🌱 The “seed protein” they’re likely talking about
🌿 Hemp seeds (most common in these claims)
- Good protein source
- Contains healthy fats (omega-3 & omega-6)
- Easy to add to meals
✔ Benefits:
- supports general nutrition
- provides some essential amino acids
❗ Limitation:
- lower in leucine compared to eggs → less powerful for muscle building
🌻 Other seeds sometimes mentioned
- chia seeds
- pumpkin seeds
- flaxseeds
✔ Healthy, but:
- not complete protein sources (or less optimal balance)
- not as effective alone for muscle synthesis
💪 What actually works better than any “miracle seed”
1) Adequate protein intake
Older adults need roughly:
- 1.0–1.2 g protein per kg body weight per day (sometimes more)
2) Leucine-rich foods
Best options:
- eggs
- dairy (yogurt, milk)
- fish, chicken
- legumes (with combination)
3) Strength training
Even light exercises:
- chair squats
- resistance bands
- walking with effort
👉 This is essential—diet alone isn’t enough
4) Vitamin D
Supports muscle strength and function
⚠️ Where the headline misleads
It suggests:
- one food = better than all others
- muscle gain without exercise
- quick results
👉 None of this is true.
🧾 Bottom line
✔ Seeds like hemp are healthy and can support nutrition
✔ Eggs remain one of the best proteins for muscle
❌ No seed “works better than eggs” for building muscle after 70
If you want, I can create a simple muscle-building meal plan for someone over 70 using foods that are easy to chew, digest, and affordable.
