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Foods that help build muscle when you’re over 50


As we age, it can become more difficult to build and maintain muscle mass. However, with the right diet, it is still possible for individuals over 50 to build muscle. Here are some of the best foods for muscle building for those over 50.


  1. Protein: Protein is essential for muscle growth and repair. Good sources of protein include lean meats such as chicken, turkey, and fish, as well as plant-based options such as tofu and lentils. It's recommended to consume at least 0.8 grams of protein per kilogram of body weight per day for muscle building.

  2. Carbohydrates: Carbohydrates provide the body with energy, which is important for muscle growth and repair. Good sources of carbohydrates include whole grains, fruits, and vegetables. These complex carbohydrates provide a sustained release of energy throughout the day, which is ideal for muscle building.

  3. Healthy fats: Healthy fats, such as those found in avocados, nuts, and olive oil, are important for hormone production and overall health. These healthy fats also help to maintain healthy insulin levels, which is important for muscle growth.

  4. Creatine: Creatine is a natural compound found in meat and fish that helps to increase muscle strength and power. Creatine supplements are also available and have been shown to be effective in increasing muscle mass in older adults.

  5. Vitamin D: Vitamin D is important for muscle function and can help to prevent muscle loss as we age. Good sources of vitamin D include fatty fish, egg yolks, and fortified foods.


It's also important to keep in mind that hydration is key for muscle building, so it's important to drink enough water throughout the day. Additionally, it's important for individuals over 50 to consult with a physician or a registered dietitian before starting any new diet or exercise program.


If you're ready to take your training to the next level let's get started today!



See you in the Lab,


Coach Ry

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