While many of us try to get through the day without feeling too unhealthy, there are others who want to build stronger muscles and more tone. There is no age that is too old to want to get stronger.

So if you’re looking to pull that off then a new batch of research should steer you towards more chicken, yogurt and quinoa.

There is a limit to the protein you can consume before the benefits cease, but this article points to some ballpark figures as to what will help you have what you need to add some bulk:

The researchers also looked for the sweet spot for protein intake, which turned out to be about 1.6 grams of protein per kilogram of body weight per day. In practical terms, that would amount to about 130 grams of protein a day for a 175-pound man. (A chicken breast has about 45 grams of protein.)

That is not a small amount, and may be well over the amount you actually are getting every day. And this is especially important for those of us who are over 40 and trying to gain a little muscle mass. It is notoriously more difficult after that age to pack on muscle, and to have success there needs to be a greater focus on consuming protein.

Of course, that doesn’t mean you can just start eating steaks and forget about everything else. We suggest beans, nuts and some dairy for protein.

-Shane M.