If you’re looking for a health-focused article on gaining muscle after 60, the key point is that food helps, but food alone doesn’t build much muscle. The strongest approach combines adequate protein, enough overall nutrition, and progressive resistance training. The National Institute on Aging recommends muscle-strengthening activity at least twice a week and notes that strength training can help maintain or increase muscle strength as we age.
7 foods that can support muscle after 60
- Eggs — A convenient source of high-quality protein and other nutrients.
- Greek yogurt or other high-protein dairy — Provides protein along with calcium; dairy can also contribute important nutrients for bone health.
- Fish, especially salmon or trout — Provides protein plus omega-3 fatty acids.
- Chicken or other lean poultry — An easy way to add substantial protein without relying heavily on processed foods.
- Beans and lentils — Provide protein and fiber and can be especially useful when combined with other protein sources.
- Nuts and seeds — Supply protein along with healthy fats and other nutrients.
- Milk or fortified soy milk — Can provide protein and nutrients such as calcium and vitamin D, depending on the product.
The part that makes the biggest difference
Try to include a meaningful protein source at each meal, rather than eating most of your protein at only one meal. Then give your muscles a reason to use those nutrients through resistance exercises such as squats, rows, presses, resistance bands, or appropriately chosen weights. NIA notes that gradually increasing weight, repetitions, sets, or training frequency can produce stronger muscles.
And if you’re starting after 60, start gradually rather than immediately training like a younger athlete. If you have significant weakness, mobility problems, or a medical condition, it’s sensible to discuss an exercise and nutrition plan with your clinician.
