8 Foods to Protect Your Muscles as You Age

Hint: Protein is a winner, but other nutrients help too

Kristen Fischer,

AARP

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En español

Published July 24, 2025

Neal Grundy/Gallery Stock

Muscle mass and strength naturally decline with age, but there are things you can do to protect and maintain your muscles. A healthy diet and exercise are your best bet for muscle health, which can improve physical function and mobility while preventing frailty and falls.

Sarcopenia — the gradual loss of muscle and strength — can start in the 30s and 40s and affects people starting at around 60. Anywhere from 9 to 11 percent of community-dwelling older adults experience it, and the numbers go up if you’re hospitalized or in a nursing home.

In addition to age, other risk factors for sarcopenia are obesity, inadequate protein, insulin resistance and chronic diseases like diabetes. Sleep and circadian rhythms can also play a role, some research finds. Changes in metabolic rate, kidney and liver function, as well as less physical activity, can also negatively affect muscle, says John A. Batsis, M.D., an associate professor of geriatric medicine and nutrition.

How to thwart muscle loss

Scientists believe that exercise and diet are most effective in combating the effects of muscle loss and, in some cases, reversing it. In general, consuming more protein and vitamin D — along with physical activity — is the most researched solution for optimal muscle health.

Mediterranean and Japanese diets may offer protection from sarcopenia because they’re low in fat while being high in vegetables, fruits and high-quality protein. A typical Western diet —high in processed foods, refined grains, red and processed meats and high-sugar drinks — is linked to increased muscle loss with age, according to a 2022 report.

The power of protein

The most important factor for maintaining muscle health as you age is getting ample protein, because you build less muscle and break down protein more. “This is important, as muscle is a major metabolic organ as well,” Batsis says.

The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of weight. Some research suggests older people need 1 to 1.2 grams per kilogram of weight — that’s anywhere from 75 to 90 grams per day for a 165-pound person.

Consuming less than the RDA of protein usually speeds up muscle loss. Even if you meet the RDA, it may not be enough, says Roger A. Fielding, senior scientist in the Metabolism and Basic Biology of Aging directive at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

“Higher intakes [of protein] are associated with less loss,” Fielding says.

High-quality protein is a must for maintaining muscle, so make sure you’re getting about 20 to 35 grams of protein in every meal. Another breakdown advises adults over 65 to get 1 to 1.2 grams of protein per day for every 2 pounds they weigh. Amino acids — especially one called leucine — are just as vital to preserve muscles. Aim for approximately 2.5 to 2.8 grams of leucine per day.

Vitamin D for muscle health

Your body produces less vitamin D as you age, so getting enough is critical for healthy muscles, Batsis says. Evidence shows that vitamin D deficiency, specifically, contributes to muscle loss. Ask your doctor to check your vitamin D levels to see if you need a supplement, Fielding says.

Top foods for muscle health

When it comes to eating for muscle health, these foods are some of the best bets.

1. Cow’s milk

A glass of milk or a whey protein smoothie can be a simple way to get your protein fix. Whey is a protein found in cow’s milk that’s commonly extracted into protein powders. Some research shows that whey, leucine and vitamin D improved scores in tests used to assess muscle mass.

Note: If cow’s milk isn’t an option, fortified soy alternatives could be a good choice, as they contain added calcium, vitamin A and vitamin D. These dairy foods are also good sources of protein, Fielding notes.

Serving size: 3.5 ounces, whole milk

Protein: 3.5 grams

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2. Chicken

This poultry is a protein powerhouse. The proteins in meats and seafood in general are especially good for us because they have an amino acid profile very similar to that for the proteins in our bodies, Fielding says.

Note: Not in the mood for chicken but still want a good source of protein? Opt for loin cuts of beef or pork, lean ground beef or turkey, says Elizabeth Dennis, an associate professor in physical therapy and rehabilitation at the University of Maryland School of Medicine.

Serving size: 3.5 ounces (about the palm of your hand), boneless and skinless.

Protein: 32 grams

3. Tofu

If you don’t eat animal-based proteins, make sure you’re getting a well-rounded blend of amino acids from other protein sources, Fielding says. Tofu, a soy-based product, fits the bill. And even if you do eat meat, tofu can be nice to add into the mix.

Note: Don’t forget about grains, nuts and seeds as protein sources, says Jennifer Bruning, a registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson.

Serving size: ½ cup

Protein: 21.8 grams

4. Beans

Peas and lentils contain protein, but they aren’t complete proteins — foods that contain the nine amino acids that our bodies don’t make. That said, they still pack a protein punch (with the fiber content to boot).

Note: Quinoa, hemp seeds, chia seeds and spirulina are complete proteins, so balancing these with beans can give you a more wide-ranging amino acid profile.

Serving size: ½ cup black beans

Protein: 7.6 grams

5. Wild salmon

In addition to being a great source of protein, wild salmon is high in vitamin D. Think farmed salmon is the same? Not quite, as it has about 25 percent of the vitamin D as wild salmon, according to one report. Data varies on levels between farmed and wild salmon, but wild salmon typically has more vitamin D. Both types are good sources of the vitamin.

Note: Trout and tuna are other solid seafood sources for vitamin D and protein.

Serving size: 3.5 ounces of wild salmon (about the size of your palm)

Vitamin D: 988 international units (IUs)

Protein: 25 grams (in a 3-ounce serving)

6. Eggs

Eggs are a good source of protein despite the ongoing debate over them. And don’t ditch those egg yolks — they’re some of the best food sources for vitamin D, Dennis says.

Note: Other fortified foods, like orange juice, have good amounts of vitamin D — just check the label to confirm the vitamin has been added, Dennis says.

Serving size: 1 large egg

Vitamin D: 44 IUs

Protein: 6 grams

7. Sweet potato

Sweet potatoes aren’t exactly a protein powerhouse, but they’re loaded with beta-carotene, an antioxidant known as carotenoid. Research finds that vegetable and fruit intake may support muscle health in older people. One study found that adults between 65 and 85 who ate more fruits and vegetables had stronger grip strength — one sign of muscle health — compared with those who ate fewer amounts of the plants.

Note: Some research indicates that high-alkaline diets full of fruits and veggies can lower acidity in your body and protect muscle health, Fielding says. Cruciferous vegetables — broccoli, cauliflower, cabbage, kale, Brussels sprouts — show some promise in protecting muscle as we age, he adds.

Serving size: 1 cup, baked and no salt

Beta-carotene: 23,018 micrograms

8. Red bell pepper

Veggies with the red and orange hues are rich in beta-carotene — and the red pepper is one that Fielding recommends for your muscles. Scientists have documented some muscle benefits linked to carotenoid intake, and other research has linked low carotenoid levels to reduced muscle content in older adults. More studies are needed to better understand how carotenoids can affect muscles, Fielding says.

Note: Carrots have a high carotenoid content, but tomatoes can also be a good source, Fielding says.

Serving size: ½ cup

Beta-carotene: 1,210 micrograms

Don’t forget to hydrate

You may not feel as thirsty as you grow older, which is why it’s important to monitor how much you drink. Hydration is another factor that scientists say affects muscle health, and older adults have a higher risk for dehydration, compared with younger people.

The need to hydrate grows when it’s hotter or if you’re physically active, so be sure to drink up, Fielding adds. The National Academy of Medicine recommends about 9 cups per day for women and 13 cups for men, ages 51 and over. (The 8-cups-a-day recommendation is a reasonable goal, experts say.)

The combo that’s best for muscle health

Exercise is just as vital for muscle health as the foods you eat, Fielding says.

Your capacity to build muscle is pretty robust in your 50s and 60s, but it diminishes in older ages, though it doesn’t completely go away, he says.

“You can exercise plenty, but if your diet is poor, it will impact your muscles. You can eat plenty of protein, but if you don’t use your muscles, it will impact them,” says Katie Dodd, a registered dietitian nutritionist who specializes in working with older adults.

The key is to stay active your whole life, Fielding says.

Eating for Muscle Health Isn’t Always Easy

Consuming foods for optimal muscle health isn’t so simple for all older adults, especially people in their 80s and 90s, Fielding says. And our appetites can decrease with age, which can make it tougher for people to consume and absorb protein, Bruning says.

That doesn’t mean you should give up trying to get adequate protein. Protein powders could be an effective solution, Dodd says.

Another challenge: If you’re an older adult trying to lose weight, it can be difficult not to lose muscle as you shed pounds, Fielding says.

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Kristen Fischer is a contributing writer at AARP based at the Jersey Shore. She has also written for Health, WebMD, and McKnights and is the author of Zoo Zen: A Yoga Story for Kids.

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