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For adults over 60 aiming to build strength and maintain a lean physique, incorporating high-protein foods into their diet is crucial. While regular exercise is essential, the right dietary choices are equally important in achieving muscle growth. Tara Collingwood, a board-certified sports dietitian and co-author of the Flat Belly Cookbook for Dummies, shares her expert advice on the best foods to support muscle development and prevent age-related muscle loss. “As we age, our bodies become less responsive to protein intake, so it’s important to include high-quality protein in every meal,” she explains. Here are four protein-rich foods recommended for those over 60.
Eggs should always be a staple in your kitchen. Known for their muscle-building properties, eggs are packed with high-quality protein and leucine—an amino acid vital for muscle protein synthesis, particularly crucial for individuals over 60. “Eggs are easy to chew, versatile, and generally well-tolerated,” notes Collingwood. They can be incorporated into any meal, not just breakfast. “Think beyond breakfast with hard-boiled eggs in salads or sandwiches, or enjoy an omelet for dinner,” she suggests.
Another powerhouse food is Greek yogurt, which provides a rich source of protein along with other essential nutrients for aging individuals. “Greek yogurt offers concentrated protein in a small serving, perfect for those with a reduced appetite. Additionally, it supplies calcium and probiotics that contribute to overall health,” Collingwood explains. It’s a versatile option, suitable for meals or as a satisfying snack.
Eggs
You should always have a carton of eggs in your refrigerator, as they are an easy, muscle-building food. “Eggs provide high-quality protein and are rich in leucine, an amino acid that plays a key role in stimulating muscle protein synthesis, which is really important after 60. They are easy to chew, versatile, and well-tolerated,” Collingwood explains. Another perk? They are versatile and can be eaten at every meal. “Eggs aren’t just for breakfast—think about hard-boiled eggs on salads or sandwiches, or for a snack, or an omelet for dinner,” she adds.
Greek Yogurt
Greek yogurt is another excellent source of protein and other nutrients that are crucial as you age. “Greek yogurt delivers a concentrated source of protein in a small volume, making it ideal when appetite is lower. It also provides calcium and probiotics that support overall health. It works well at meals or as a snack,” says Collingwood.
Salmon
If you enjoy fish, salmon is an excellent source of protein and nutrients. “Salmon provides complete protein plus omega-3 fats, which may help improve the muscle’s response to protein intake in older adults. It supports muscle health and recovery while also benefiting heart and brain health,” says Collingwood.
Whey Protein Powders or Shakes
And finally, she recommends whey protein powder or ready-to-drink protein shakes. It’s a good idea to have shakes on hand when you need to meet your protein goals in a pinch. “Whey protein is rich in leucine and is quickly absorbed, making it a convenient way to meet higher protein needs after 60. This can be added to smoothies, oatmeal, or yogurt,” says Collingwood.