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Eat right to prevent muscle loss

Sept. 15, 2025—Aging, they say, is not for the weak. But the uncomfortable truth is that you're losing muscle mass and physical strength as you get older. Sarcopenia—the progressive loss of muscle strength—can make falls and injuries more likely as you age. The good news? You can improve and protect your muscle health—and good nutrition is key.

According to AARP, sarcopenia can begin as early as your 30s or 40s, and you tend to start noticing it in your 60s. If you are in a nursing home or hospital, you're more likely to feel sarcopenia's effects. In addition to age, risk factors for sarcopenia include obesity, diabetes, insufficient protein intake and minimal physical activity.

Muscle loss can make it more difficult for you to perform daily activities. For example, it can make it hard for you to:

  • Stand up from a chair.
  • Unscrew the lid from a jar.
  • Carry groceries.
  • Walk unassisted.

Preserving muscle might

What can you do to prevent muscle loss? Start by taking a look at your diet. Protein and vitamin D are two essential nutrients for maintaining muscle strength. Both can be found in the foods you eat, but to ensure you're getting enough, try to incorporate more of these protein- and vitamin D-rich foods into your diet every day.

The Office on Women's Health (OWH) says you should aim for consuming 30 grams of protein at every meal. Maximize your protein intake by choosing:

  • Dairy products, such as cow's milk, yogurt, cheese and cottage cheese.
  • Lean meats, including chicken, turkey, duck, beef, pork loin and lamb.
  • Fish, such as wild salmon, tuna, mackerel and cod.
  • Tofu.
  • Legumes, like beans, lentils, split peas and peanuts.
  • Nuts and seeds, including walnuts, pistachios, cashews, almonds, chia seeds and pumpkin seeds.

To get enough vitamin D in your diet, try:

  • Egg yolks.
  • Wild salmon.
  • Orange juice (check the label to make sure it's vitamin D-fortified).
  • Soy milk that's fortified with vitamin D.

If you think you may still need a vitamin D supplement, talk with your doctor.

Going red

Boost your muscle-maintaining diet by eating vegetables that are deep red and orange, like sweet potatoes, bell peppers and carrots. Those hues signal high levels of beta-carotene, which researchers have linked to improved muscle health.

And don't forget to drink plenty of water throughout the day. Older adults are more likely to become dehydrated, but people of all ages can experience it. Water is a vital part of maintaining overall health, and experts say that proper hydration can have a positive effect on your muscle health in particular.

The effects of exercise

Eating right is just one way to prevent muscle loss. Pair your healthy diet with regular exercise to double up on benefits. Exercise—specifically weight-bearing exercise—helps prevent muscle loss and improve your strength and stability. Incorporate weights and resistance bands into your workout routine. You also can use your own body weight by doing exercises like push-ups, squats and crunches.

Sources

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