💪 Foods That Help Support Muscle Strength in Older Age
Muscle loss becomes more common with aging, but regular strength exercise plus adequate nutrition can help preserve muscle mass and strength.
🥗 10 foods to include
- Eggs 🥚 — A convenient source of high-quality protein.
- Greek yogurt 🥛 — Provides protein and calcium, both useful for healthy aging.
- Fish 🐟 — Salmon, sardines, and other fish provide protein; oily fish also provide omega-3 fats.
- Chicken or turkey 🍗 — Lean sources of protein.
- Beans and lentils 🫘 — Provide protein, fiber, and other nutrients.
- Milk and cottage cheese 🥛 — Protein-rich foods that can also contribute calcium.
- Tofu and soy foods 🌱 — Plant-based sources of high-quality protein.
- Nuts and seeds 🥜 — Provide protein, healthy fats, and minerals, although they’re less protein-dense than meat or dairy.
- Whole grains 🌾 — Foods such as oats and whole-grain bread contribute protein and energy alongside carbohydrates.
- Fruits and vegetables 🍎🥦 — They don’t replace protein, but provide vitamins, minerals, and other nutrients that support overall health.
The important part isn’t one “muscle-building” food
Older adults generally benefit from getting enough protein throughout the day, rather than relying on one large protein-rich meal. Combining adequate protein with resistance training is particularly important for maintaining muscle strength.
If someone has kidney disease or another medical condition, their appropriate protein intake may be different, so it’s best to ask their healthcare professional before substantially increasing protein.
