5 Foods Proven to Grow Muscle as You Age

Building and maintaining muscle is essential for aging powerfully. After age 30, you lose 3-5% of your muscle mass each decade. This can lead to significant muscle loss and weakness, which increases your risk of falls, frailty, and other health issues.^{1, 2}

To combat age-related muscle loss, focus on optimizing muscle protein synthesis (MPS)—the process where your body creates new muscle.³

Resistance training combined with adequate protein intake stimulates MPS.⁴ While resistance training promotes muscle growth and strength, protein provides the amino acids necessary for muscle repair and growth.⁵ Aim for 30-50 grams of protein at each meal to maximize muscle growth, reduce the risk of sarcopenia, and maintain an active lifestyle as you age.

The source of protein matters. Your body requires essential amino acids, which must come from your diet. Animal proteins, such as meat, poultry, fish, eggs, and dairy, are complete proteins containing all nine essential amino acids. In contrast, many plant proteins lack one or more essential amino acids.⁶

Among animal proteins, these five deliver all essential amino acids, providing science-backed nutrients to support muscle health and growth and empower you to age with strength and vitality.

5 Foods Proven to Grow Muscle as You Age

1. Wild-Caught Fish

Wild-caught fish is an excellent source of high-quality protein, containing all nine essential amino acids necessary for muscle repair and growth.

Beyond protein, wild-caught fish like salmon, trout, and sardines are rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats play crucial roles in reducing inflammation and enhancing blood flow, which are vital for muscle recovery post-exercise. EPA and DHA also promote muscle protein synthesis and reduce protein breakdown, facilitating muscle growth and maintenance. Additionally, they support muscle function and performance, optimizing exercise results.^{7 – 9}

Wild-caught fish are also a natural source of vitamin D, essential for muscle contraction and repair. Adequate vitamin D levels contribute to faster recovery from exercise-induced damage and overall muscle health.^{10, 11}

Another critical nutrient in wild-caught fish is astaxanthin, a potent antioxidant that helps combat free radicals and inflammation, protecting muscle cells from oxidative stress. Astaxanthin also supports muscle endurance and reduces fatigue, enhancing exercise performance.^{12, 13}

To reap these muscle-supporting benefits, aim to eat wild-caught fish two to three times per week. This Salmon and Roasted Pepper Protein Bowl provides omega-3s, plus every serving delivers a substantial 44g of protein. Even with regular fish consumption, consider supplementing with a high-quality omega-3 supplement like Omega Plus to ensure optimal intake of EPA and DHA.*

2. Grass-Fed and Grass-Finished Beef

Red meat, including grass-fed and grass-finished beef, is one of my favorite protein sources because it provides all nine essential amino acids (EAAs). It is notably high in leucine, a critical amino acid essential for muscle repair and growth, particularly beneficial for older adults according to Dr. Donald Lehman, a pioneer in protein research.^{14, 15} Beef also contains creatine, which enhances cellular energy levels, supporting muscle mass, strength, and recovery post-exercise.¹⁶

Grass-fed and grass-finished beef offers distinct advantages over grain-fed varieties. Cattle raised on grass and forage produce leaner meat with lower overall fat content. Moreover, their environmental impact is typically lower, contributing to soil health and potentially reducing the carbon footprint if managed sustainably. In contrast, grain-fed beef often originates from concentrated animal-feeding operations, which can have higher environmental impacts due to resource-intensive feed production and waste management practices.¹⁷

Research shows that grass-fed/grass-finished beef contains higher levels of omega-3 fatty acids and antioxidants.¹⁸ It is also richer in conjugated linoleic acid (CLA), which promotes lean muscle mass, helps reduce body fat, supports metabolic rate, and accelerates muscle recovery.¹⁹

For a delicious grass-fed beef dinner, these Strip Steaks with Tomatoes, Olives, and Parsley have 36g of protein per serving. These Grilled Portobello Burgers With Roasted Tomato-Churri Sauce also have 41g of muscle-building protein in every serving.

3. Pasture-Raised Chicken

Food labels can be confusing, but when it comes to supporting muscle building and overall health, opting for poultry labeled “pastured-raised” is your best bet. Unlike free-range chickens, which may have varying outdoor access, pastured chickens consistently roam freely and enjoy a natural diet, enhancing their nutritional profile.²⁰

Pasture-raised chicken provides high-quality protein essential for muscle repair and growth, along with significant amounts of muscle-supporting leucine. It also contains healthy monounsaturated fats that support heart health and overall well-being. Additionally, the B vitamins found in pastured chicken, such as niacin and B6, play crucial roles in energy metabolism and muscle function.^{21, 22}

Chicken breast is exceptionally high in protein and low in fat, ideal for supporting muscle growth and maintaining a healthy body composition. This Grilled Chicken & Orzo Salad is a smart option for incorporating more pasture-raised chicken in your meal plan, with 41g of protein in every serving.

4. Grass-Fed Dairy

When it comes to dairy choices, grass-fed options like whey protein and Greek yogurt stand out for their muscle-supporting benefits, (provided you don’t have a food intolerance).

Grass-fed whey protein is highly effective for supporting muscle repair and growth. Whey tops the charts with high protein-absorption scores, meaning your body can absorb and utilize it quickly and efficiently. Whey also offers a high concentration of branched-chain amino acids (BCAAs), especially leucine, for stimulating muscle repair and growth after exercise.^{23, 24} Its high-quality protein content aids in increasing lean muscle mass and improving body composition..²⁵

Another great choice is grass-fed Greek yogurt, made by straining out whey to achieve a thicker consistency, resulting in higher protein and lower sugar content than regular yogurt. It provides essential amino acids necessary for effective post-workout recovery and muscle repair, and is rich in vitamin D, enhancing calcium absorption crucial for muscle and bone health.²⁶

Full-fat and low-fat varieties of grass-fed Greek yogurt contain elevated levels of omega-3 fatty acids and conjugated linoleic acid (CLA), supporting muscle recovery and reducing inflammation post-exercise.²⁷

One study examined how Greek yogurt affects strength and muscle growth when combined with resistance training. Researchers split 30 men into two groups. One group ate Greek yogurt, and the other ate pudding. Both groups exercised three times a week for 12 weeks. The yogurt group ate yogurt three times on training days and twice on non-training days. After 12 weeks, both groups got stronger and gained muscle. However, the yogurt group saw greater strength, muscle size, and fat-free mass improvements. They also lost more body fat than the pudding group.²⁸

5. Pastured Eggs

Eggs are renowned as a perfect protein source (if you tolerate them), with one of the highest protein-digestibility scores. This score reflects their exceptional ability to provide essential amino acids for muscle recovery and strength building.²⁹

Eggs offer numerous benefits for muscle health. They are rich in leucine, supporting muscle fiber repair and growth. They also contain choline, an essential nutrient that strengthens cell membranes aids in muscle contraction by facilitating nerve signaling and acetylcholine production. Adequate choline intake promotes efficient energy utilization, enhances muscle performance, and supports recovery post-exercise.³⁰

Choosing pasture-raised eggs is beneficial for several reasons. Unlike the terms “cage-free” and “free-range,” which can be misleading, “pastured” ensures hens have ample outdoor space to roam and feed on a natural diet of grass, insects, and worms—not grains and soy like more conventional options. This lifestyle enhances the nutritional profile of their eggs, enriching them with higher levels of vitamins A, D, and E, along with antioxidants like lutein and zeaxanthin.^{31, 32}

Pastured egg yolks also contain healthy fats, including omega-3 fatty acids, which help reduce inflammation and expedite post-workout recovery, supporting consistent and effective training.³³

Eat the whole egg, not just the whites, to get all the essential nutrients—most of them are in the yolk (though egg whites are great for increasing protein intake). These delicious, easy-to-make Easy Baked Avocado Egg Cups pack 15g of protein in every serving.

Optimize Protein Intake, Starting with Your Next Meal

Many women don’t consume enough protein to counteract age-related muscle loss, and protein needs increase as you age. One simple dietary change can make a significant difference: eat protein first.

My 7-Day Eat Protein First Challenge is the perfect way to optimize your protein needs. You’ll get a protein calculator to see how much protein you should get daily. I’ve also provided a guide packed with tips, tricks, and a protein-first meal plan to help you transition to a higher-protein diet.

You’ll quickly see how easy it is to increase your protein intake and achieve your weight and fat-loss goals, along with benefits like improved muscle mass, better metabolism, and enhanced overall health.

Get your FREE 7-Day Eat Protein First Challenge here.

References:

Office on Women’s Health: Sarcopenia
ScienceDirect: Sarcopenia – an overview
Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. J Physiol. 2012 Mar 1;590(5):1049-57. doi: 10.1113/jphysiol.2011.225003. Epub 2012 Jan 30. PMID: 22289911; PMCID: PMC3381813.
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
Healthline: Animal vs. Plant Protein — What’s the Difference?
Jouris KB, McDaniel JL, Weiss EP. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. J Sports Sci Med. 2011 Sep 1;10(3):432-8. PMID: 24150614; PMCID: PMC3737804.
McGlory C, Calder PC, Nunes EA. The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease. Front Nutr. 2019 Sep 6;6:144. doi: 10.3389/fnut.2019.00144. PMID: 31555658; PMCID: PMC6742725.
Thielecke F, Blannin A. Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020 Nov 30;12(12):3712. doi: 10.3390/nu12123712. PMID: 33266318; PMCID: PMC7760705.
Shuler FD, Wingate MK, Moore GH, Giangarra C. Sports health benefits of vitamin d. Sports Health. 2012 Nov;4(6):496-501. doi: 10.1177/1941738112461621. PMID: 24179588; PMCID: PMC3497950.
Bello HJ, Caballero-García A, Pérez-Valdecantos D, Roche E, Noriega DC, Córdova-Martínez A. Effects of Vitamin D in Post-Exercise Muscle Recovery. A Systematic Review and Meta-Analysis. Nutrients. 2021 Nov 10;13(11):4013. doi: 10.3390/nu13114013. PMID: 34836268; PMCID: PMC8619231.
Ambati RR, Phang SM, Ravi S, Aswathanarayana RG. Astaxanthin: sources, extraction, stability, biological activities and its commercial applications–a review. Mar Drugs. 2014 Jan 7;12(1):128-52. doi: 10.3390/md12010128. PMID: 24402174; PMCID: PMC3917265.
Brown DR, Gough LA, Deb SK, Sparks SA, McNaughton LR. Astaxanthin in Exercise Metabolism, Performance and Recovery: A Review. Front Nutr. 2018 Jan 18;4:76. doi: 10.3389/fnut.2017.00076. PMID: 29404334; PMCID: PMC5778137.
Casperson SL, Sheffield-Moore M, Hewlings SJ, Paddon-Jones D. Leucine supplementation chronically improves muscle protein synthesis in older adults consuming the RDA for protein. Clin Nutr. 2012 Aug;31(4):512-9. doi: 10.1016/j.clnu.2012.01.005. Epub 2012 Feb 20. PMID: 22357161; PMCID: PMC3640444.
The Proof with Simon Hill: Protein amount, quality and timing
Cleveland Clinic: Creatine: What It Does, Benefits, Supplements & Safety
Healthline: Grass-Fed vs. Grain-Fed Beef — What’s the Difference?
Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010 Mar 10;9:10. doi: 10.1186/1475-2891-9-10. PMID: 20219103; PMCID: PMC2846864.
Kim Y, Kim J, Whang KY, Park Y. Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism. Lipids. 2016 Feb;51(2):159-78. doi: 10.1007/s11745-015-4115-8. Epub 2016 Jan 4. PMID: 26729488.
Healthline: What Is Free-Range Chicken?
Marangoni F, Corsello G, Cricelli C, Ferrara N, Ghiselli A, Lucchin L, Poli A. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document. Food Nutr Res. 2015 Jun 9;59:27606. doi: 10.3402/fnr.v59.27606. PMID: 26065493; PMCID: PMC4462824.
Healthline: 15 Healthy Foods High in B Vitamins
Healthline: Whey Protein 101: The Ultimate Beginner’s Guide
Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017 Aug 22;14:30. doi: 10.1186/s12970-017-0184-9. PMID: 28852372; PMCID: PMC5568273.
Healthline: 10 Evidence-Based Health Benefits of Whey Protein
Healthline: Greek Yogurt: Benefits and How to Shop
WH Foods: Yogurt, grass-fed – The World’s Healthiest Foods
Bridge A, Brown J, Snider H, Nasato M, Ward WE, Roy BD, Josse AR. Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males. Front Nutr. 2019 Apr 30;6:55. doi: 10.3389/fnut.2019.00055. PMID: 31114790; PMCID: PMC6503736.
Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022 Jul 15;14(14):2904. doi: 10.3390/nu14142904. PMID: 35889862; PMCID: PMC9316657.
Moretti A, Paoletta M, Liguori S, Bertone M, Toro G, Iolascon G. Choline: An Essential Nutrient for Skeletal Muscle. Nutrients. 2020 Jul 18;12(7):2144. doi: 10.3390/nu12072144. PMID: 32708497; PMCID: PMC7400816.
Healthline: Pastured vs Omega-3 vs Conventional Eggs
Bland Family Farm: What Are Pastured Raised Eggs?
Sergin S, Jambunathan V, Garg E, Rowntree JE, Fenton JI. Fatty Acid and Antioxidant Profile of Eggs from Pasture-Raised Hens Fed a Corn- and Soy-Free Diet and Supplemented with Grass-Fed Beef Suet and Liver. Foods. 2022 Oct 28;11(21):3404. doi: 10.3390/foods11213404. PMID: 36360017; PMCID: PMC9658713.

*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.