Nutrition experts share science-backed strategies to combat muscle decline

Aging doesn’t have to mean accepting weakness. While muscle naturally diminishes over time—compromising balance, metabolic health and cognitive function—the trajectory isn’t predetermined. Strategic nutrition combined with purposeful movement offers a proven pathway to maintaining strength, mobility and independence well into later decades.

The secret lies in consistent, evidence-based choices. Registered dietitians emphasize that protein-rich foods, paired with complementary nutrients and resistance exercise, form the foundation of muscle preservation. Here’s what science says actually works.

Why Muscle Matters More Than You Think

Muscle tissue does far more than enable physical movement. It regulates blood sugar, supports bone density, facilitates balance and influences brain health. When muscle mass declines—a condition called sarcopenia—the ripple effects touch nearly every aspect of wellbeing.

Research demonstrates that dietary protein, particularly when distributed throughout the day, stimulates muscle protein synthesis. This biological process tells your body to maintain and build muscle rather than break it down. Not all protein sources deliver equal benefits, and timing matters as much as quantity.

The Seven Essential Foods for Muscle

Tofu: Plant-Based Powerhouse

Tofu stands apart as a complete plant-based protein, containing all nine essential amino acids your body cannot manufacture independently. Studies comparing soy protein to whey protein reveal comparable gains in lean mass and strength when total protein intake and training protocols match. One cup of firm tofu delivers approximately 20 grams of protein, rivaling many animal sources.

Extra-firm varieties provide more protein density than soft versions, according to registered dietitian Amy Brownstein. Incorporate tofu into stir-fries, grain bowls or even smoothies to meet daily protein targets.

Cottage Cheese: Convenience Meets Nutrition

Low-fat cottage cheese offers approximately 24 grams of protein per cup, alongside calcium, vitamin D and vitamin B12—nutrients that collectively support muscle function and skeletal integrity in older populations. The minimal preparation required makes cottage cheese particularly valuable for consistent protein intake, notes registered dietitian Juliana Crimi. Pair it with berries and nuts for sweetness, or olive oil and tomatoes for a savory option.

Greek Yogurt: Strained for Strength

The straining process concentrates protein content to 20-25 grams per cup while also providing calcium and vitamin D. Greek yogurt functions equally well as a meal component or standalone snack, explains registered dietitian and certified personal trainer Val Warner. Pairing it with fiber-rich foods extends satiety while supporting muscle maintenance goals.

Eggs: Affordable Versatility

Each egg contains 6-7 grams of complete protein plus leucine, an amino acid that specifically triggers muscle protein synthesis. Eggs additionally supply vitamin D and choline, nutrients supporting neuromuscular function. Combining eggs with other foods simplifies meeting protein requirements, observes registered dietitian Talia Follador.

Chicken: The Reliable Workhorse

Three ounces of cooked chicken breast provides roughly 26 grams of high-quality, complete protein, alongside B vitamins that facilitate energy production and muscle function. Chicken’s versatility removes barriers to hitting protein goals. Grill for salads, shred into soups or tacos, or roast whole for multiple meals throughout the week.

Salmon: Omega-3 Advantage

Fatty fish like salmon offer dual benefits: approximately 22 grams of protein per 3-ounce cooked portion plus omega-3 fatty acids. Research indicates omega-3s enhance muscle protein synthesis and may slow age-related muscle loss by supporting cellular signaling and reducing inflammation. Incorporate salmon into any meal—its rich flavor profile elevates simple preparations.

Legumes: Fiber and Protein Combined

While beans and lentils contain less protein per serving than animal sources, they absolutely contribute to muscle-supportive eating patterns when consumed regularly. One half-cup of cooked lentils provides about 9 grams of protein; most beans offer 6-7 grams per half-cup. Beyond protein, legumes deliver fiber, magnesium and potassium—nutrients supporting broader metabolic health during aging.

Beyond the Plate

Nutrition alone won’t preserve muscle. Resistance training—exercises like squats, lunges, pushups or weight lifting—stimulates muscle growth and helps maintain strength as years accumulate. Progressive overload through strength training ranks among the most effective interventions for preserving skeletal muscle mass. This means gradually increasing weight, repetitions or difficulty over time.

Daily movement supplements structured exercise. Walking, gardening or simply taking stairs maintains overall muscle function and joint mobility, particularly when combined with dedicated strength work.

Rather than concentrating protein at dinner, distribute intake across breakfast, lunch, dinner and snacks. This pattern better supports continuous muscle protein synthesis throughout the day. Aim for approximately 20-30 grams per meal, with protein-containing snacks bridging gaps between meals.

Muscle loss with age is common, but it isn’t inevitable. Dietitians recommend prioritizing high-quality protein at meals and snacks while spreading intake throughout the day. Other nutrients—such as fiber, vitamin D, calcium, omega-3s, potassium and magnesium—support overall muscle and metabolic health. Aim for variety by choosing foods from different food groups and focusing on whole, minimally processed options. Pairing these foods with resistance training can help preserve muscle strength and function as you age.

Source: EatingWell