Peloton star Cody Rigbsy shares his high-protein diet strategy to build muscle and age well in his late 30s

• Cody Rigsby said protein helps him stay healthy and energized as he ages.

• The Peloton star drinks a cup of egg whites every morning.

• He said protein is key for building muscle to promote healthy aging as well as fitness.

At 37, Peloton star Cody Rigsby knows he's getting on in age. He's been a fitness icon for over a decade, back-up dancing for pop stars and leading some of the most popular spin classes out there.

Staying active, ironically, helps him keep up with his high-energy lifestyle and avoid slowing down with age, Rigsby said.

His other top priority? Getting enough protein.

"When I look at myself and I compare myself to some of my peers, I think that I'm in better shape and able to do so much more because I'm so physically active and I take care of my nutrition," Rigsby told Business Insider.

Full disclosure, our interview was organized by the protein bar company Fulfil, which he has partnered with. Rigsby spoke effusively about the new line of chocolate and caramel protein bars, saying even his picky-eating mom loves them and ate his entire stash. ("I was just like, you know what sis? If you are really enjoying these, then I'm so proud of you," Rigbsy said.)

He also spoke more broadly about the ways protein keeps him in shape. Protein is a key component for building muscle, a crucial part of getting the the most out of your workouts and also staying strong and healthy as you age.

"You're putting in so much work, you're showing up to the workouts, you're sweating, you're doing hard things, and if you want to feel that change, I really do believe that nutrition component is really important to it," Rigsby told BI. "And I think the foundation of that nutrition plan is really protein intake."

Here are his tips to easily get more protein in your diet:

Build your meal around protein to curb cravings

Rigsby said he drinks a cup of egg whites every morning — about 30 grams worth of protein. The rest of his day is planned around animal-based protein sources, including steak, chicken, and salmon.

If you want to live longer and stay healthy as you age, there's good evidence strength training to build muscle can help. To do that, it's crucial to get enough protein, an essential nutrient for for building and maintain muscle tissue.

"More lean muscle mass that we're building throughout our lives helps us live a healthier lifestyle as we're getting older," Rigsby said.

While Rigsby said he loves a bag of chips, he will add it as a side to a meal with protein and veggies instead of a stand-alone snack so it's easier to enjoy in moderation.

"You make a complete meal around it so that you're not just snacking, you're feeling satiated," he said.

A little bit of planning goes a long way

Rigsby doesn't track his every bite. He has enough experience counting macronutrients like carbs and protein that he doesn't need to think too much about meal planning.

If you're just starting out on a weight-loss or muscle-building journey, and have the means, he recommends trying out a meal delivery service that curates healthy meals to know you have your nutrition dialed in.

If you have a balanced meal plan, you can factor in some flexibility to enjoy food without feeling guilty or nervous.

"I've got my day so planned out that I know, OK, I'm going to eat this at this time, and it all kind of works out and balances," Rigsby said.

Focus on being consistent instead of perfect

Rigbsy said it's also important to be honest about the tradeoffs when it comes to meeting your health goals.

"I feel like with anything, whether it be fitness or nutrition, there is going to be a sucky part to it," he said.

Being healthy and staying in shape doesn't mean you need to eat chicken and broccoli for every meal.

"I don't think that we need to go fully into this bro diet of everything needs to be perfect," Rigsby said. "Something I've been really moving into right now is don't let perfect be the enemy of good."

Rigsby has previously said he aims to make about 80% of his diet healthy and the rest more relaxed (sometimes called the 80/20 rule).

His advice is to have a general idea of how much protein and how many calories you're aiming for, taking some time to track your food if needed. Then find a balance of eating what you enjoy that hits your targets most of the time.

"Sometimes we hyperfixate on the meal being so perfect, the right macros, so much protein, low in fat, whatever it is," Rigsby said. "I would rather you have an imperfect meal that still had lots of protein, kept you satiated and gave your body energy than waiting throughout the day and potentially not nourishing your body just so that you got to the perfect meal."

Read the original article on Business Insider