6 Foods That Support Muscle Mass and Strength
Food alone won’t build muscle, but adequate protein + resistance exercise + enough calories and recovery can help preserve and build muscle, including as we age.
- 🥚 Eggs — A convenient source of high-quality, complete protein.
- 🍗 Chicken — Rich in protein and relatively lean, making it easy to include in meals.
- 🐟 Fatty fish — Salmon, sardines and similar fish provide protein plus omega-3 fats.
- 🥛 Greek yogurt — Provides substantial protein and can be combined with fruit or oats.
- 🫘 Beans and lentils — Provide protein, fiber and carbohydrates; combining legumes with grains can make a nutritious meal.
- 🥜 Nuts and seeds — Provide protein along with healthy fats and calories, useful if you’re trying to maintain or gain weight.
For older adults
Strength training is just as important as protein. Simple exercises such as chair stands, resistance bands, wall push-ups and appropriately supervised weights can help maintain strength and independence.
If you have kidney disease or reduced kidney function, don’t automatically follow a high-protein diet. Your appropriate protein intake may need to be individualized.
A practical approach is to include a protein source at each meal rather than trying to eat a huge amount at once.
