Losing muscle gradually with age is common, but getting older does not mean you have to accept becoming weak or less independent.
Nutrition plays an important role in maintaining muscle, especially when it is combined with regular resistance exercise. The National Institute on Aging notes that poor nutrition and inactivity can increase the risk of age-related muscle loss, while strength training can help maintain muscle mass and improve physical function. NIA
And while fruits are an important part of a healthy diet, no single fruit can stop muscle loss by itself. Building and maintaining muscle requires adequate protein, calories, physical activity and a balanced diet.
Here are six nutritious foods that can fit into a muscle-supporting eating pattern.
1. Greek Yogurt
Greek yogurt can be an easy way to add protein to breakfast or a snack.
Protein provides the amino acids your body needs to build and repair tissues. The NIA recommends that older adults include nutrient-dense protein sources such as dairy, seafood, eggs, beans, nuts and seeds. NIA
Try Greek yogurt with berries, banana or a small handful of nuts.
2. Eggs
Eggs provide high-quality protein and can be used in many inexpensive meals.
A simple breakfast of eggs with vegetables and whole-grain toast can provide protein along with other important nutrients.
For older adults trying to maintain muscle, spreading protein-containing foods throughout the day can make it easier to meet overall nutritional needs.
3. Salmon and Other Fish
Salmon provides protein as well as omega-3 fatty acids.
The NIA specifically recommends including a variety of seafood in the diet. Salmon, trout and anchovies are among the seafood choices that provide EPA and DHA omega-3 fatty acids. NIA
Pairing salmon with vegetables, potatoes or whole grains makes a balanced meal.
4. Lentils and Beans
You don’t need to rely entirely on meat or dairy for protein.
Beans, peas and lentils provide plant-based protein along with fiber and other nutrients. They can be especially useful in soups, salads, stews and simple side dishes. NIA
For an easy meal, try lentils with vegetables and a source of healthy fat.
5. Nuts and Seeds
Almonds, walnuts, pumpkin seeds and other nuts and seeds provide protein, healthy fats and calories.
They can be particularly useful for people who struggle to eat enough food during the day.
A small handful can be added to yogurt, oatmeal or a fruit snack. The NIA lists nuts and seeds among recommended protein-food options for older adults. NIA
6. Fruit — Especially Bananas and Berries
Fruit doesn’t build muscle directly, but it can support an overall diet that helps you stay active.
Bananas provide carbohydrates and potassium, while berries and citrus fruits provide carbohydrates, fiber and various vitamins and plant compounds.
The NIA recommends eating whole fruits as part of a balanced diet and notes that fruit provides important nutrients and fiber. NIA
For a more muscle-supportive snack, combine fruit with a protein source such as Greek yogurt, cottage cheese or nuts.
The Most Important Part Isn’t Just Food
Eating nutritious foods is only one piece of the puzzle.
Resistance training is particularly important for maintaining muscle and strength. The NIA recommends muscle-strengthening activities at least two days a week for older adults, with exercises targeting the major muscle groups. NIA
That could include:
Resistance bands
Light weights
Squats or chair stands
Wall push-ups
Leg exercises
Other exercises appropriate for your fitness level
Walking and other aerobic activities are also valuable, but strength exercises specifically help maintain muscle and functional ability. NIA
A Simple Muscle-Supporting Meal
You don’t need an expensive supplement or complicated diet.
For example:
Breakfast: Eggs + whole-grain toast + berries Snack: Greek yogurt + banana Lunch: Lentil soup + vegetables Dinner: Salmon + potatoes + vegetables Snack: A small handful of nuts
This type of eating pattern combines protein-rich foods with fruits, vegetables and other nutrient-dense foods.
What About Muscle Loss After 60?
Age-related muscle loss, known as sarcopenia, can affect strength, mobility and independence. It tends to become more significant as people get older. Poor nutrition and insufficient physical activity can contribute to the problem. NIA
If you’re experiencing unexplained or significant muscle weakness, difficulty getting out of a chair, repeated falls or rapidly declining strength, it’s worth discussing these changes with a healthcare professional rather than assuming they’re simply a normal part of aging.
The Bottom Line
No fruit or single food can stop muscle loss on its own.
A better approach is to combine adequate protein, nutritious fruits and vegetables, enough overall food and regular muscle-strengthening activity.
Foods such as Greek yogurt, eggs, salmon, beans and lentils, nuts and fruit can all have a place in a balanced diet designed to support strength and healthy aging. NIA
Which of these foods do you eat most often? Tell us in the comments 👇
