If you’re looking for foods that support muscle growth and strength, the key is getting enough total protein and calories while doing resistance exercise. Six particularly useful choices are:
- Eggs 🥚 — Complete protein containing all essential amino acids, including leucine, which helps stimulate muscle protein synthesis.
- Greek yogurt 🥛 — High in protein and also provides calcium; choose plain varieties if you want less added sugar.
- Chicken or other lean poultry 🍗 — A convenient source of high-quality protein.
- Fish 🐟 — Salmon, tuna, sardines, and other fish provide protein; oily fish also supplies omega-3 fats.
- Beans and lentils 🌱 — Provide protein, carbohydrates, fiber, and minerals. Combining different plant proteins throughout the day can help provide a broad amino-acid profile.
- Milk or soy milk 🥛 — Both can provide substantial protein; dairy milk also contains naturally occurring leucine and other essential amino acids.
A simple strategy
Rather than relying on one “muscle-building” food, include a protein source at each meal and pair it with resistance training. For many older adults trying to preserve or build muscle, roughly 1.0–1.2 g of protein per kg of body weight per day is a reasonable general target, although individual needs can be higher or lower depending on health and kidney function.
If you have kidney disease or another condition requiring protein restriction, discuss your protein intake with your clinician before deliberately increasing it.
