Best foods for stronger muscles after age 50

There’s a reason you don’t see a lot of bodybuilders in the over-50 category. Unfortunately, building and maintaining muscle mass doesn’t get easier as we age. If you’ve passed your 50th birthday, you’ve likely noticed it takes significantly more effort to keep your biceps, pecs, quads, and other muscles rippling like a weightlifter’s.
Our muscles operate by the ‘use it or lose it’ law, Muscles stay strong when they are used and fueled correctly. As we age, we challenge our muscles less and slow down. Our appetites also decrease, creating a challenge to eat enough protein to prevent losses.

The good news is, you’re not powerless to combat this age-related loss of muscle (known as sarcopenia).
The best way to build stronger muscles at any age, but especially after 50, is to combine a healthy diet with adequate protein and a well-rounded strength training routine.While you cannot ‘build’ muscles with food alone, you also can’t build muscles over the age of 50 without the adequate fuel.

And what is adequate fuel? Satiating, high-protein foods. We’ve rounded up a list of the top dietitian-approved, protein-rich choices to add to your diet for stronger muscles after 50.

1. Chicken breast.
2. Dairy foods.
3. Eggs.
4. Protein shakes.
5. Legumes