Nutrition Strategies to Prevent Muscle Loss & Maintain Strength in Older Adults

Key tips and foods to reduce muscle loss & stay strong as you age

As we age, our bodies naturally go through various changes, including shifts in muscle mass. One such change is a gradual reduction in muscle mass, known as sarcopenia. According to the Canadian Longitudinal Study on Aging, the prevalence of sarcopenia ranges from 1.4 to 5.2% in males and 1.6 to 7.2 % in females over 65 years of age. 

While sarcopenia is a common part of aging, it can affect mobility, independence, and daily comfort, sometimes leading to a higher risk of falls and injuries. The good news is that supportive nutrition and movement strategies can help maintain strength and function throughout the aging process. 

This article explores the factors that contribute to sarcopenia, how it may affect older adults, and how to support muscle health with gentle, sustainable lifestyle practices.

Key Takeaways

• Sarcopenia, the gradual, age-related reduction in muscle mass and strength, often begins after the age of 30 and tends to become more noticeable in later life, particularly beyond age 65. 

• Factors that may contribute to muscle changes over time include decreased movement, hormonal shifts, chronic inflammation, and limited intake of key nutrients that support muscle health. 

• Supporting muscle health through nourishing foods is important. Emphasize protein-rich foods, sources of healthy fats such as omega-3s (found in fatty fish), and nutrients like vitamin D and calcium that help maintain both muscle and bone strength. 

• Gentle, regular movement—especially strength-based activities a few times per week—can help maintain physical function, support joint health, and reduce the risk of falls. Movement can be adapted at any age or ability level, and it’s never too late to start. 

What is Sarcopenia? Understanding Age-Related Muscle Loss 

As we get older, it’s normal to notice changes in our strength and mobility, but one major reason behind this is something called sarcopenia. It’s the gradual loss of muscle mass and strength that happens naturally with age. 

Our muscles typically grow and strengthen throughout childhood and early adulthood, reaching their peak around age 30 to 35. After that, it’s common to experience a slow, steady decline. For women, this tends to speed up after age 65; for men, after age 70. In fact, by the time someone reaches their 70s, they may have lost up to 20-40% of their muscle mass if they haven’t taken steps to maintain it. 

Why does this matter? Because muscle loss doesn’t just affect how strong we feel. It can increase the risk of falls and injuries, make everyday tasks more difficult, leads to a loss of independence over time, and a lower quality of life. The good news is that there are ways to help prevent or slow down sarcopenia, like staying active, building strength, and making sure your body gets the nutrients it needs. 

Why Do We Lose Muscle as We Age? 

If you’ve noticed that everyday activities feel a bit harder with age (whether it’s climbing stairs, carrying groceries, or getting up from a chair) you’re not alone. One of the key reasons is sarcopenia. 

There are a few main reasons why this happens: 

We tend to move less.

As we age, our routines often become less physically active. Maybe we’re spending more time sitting, or certain exercises feel more challenging. But when we move less, our muscles don’t get the regular stimulation they need to stay strong.

Our hormones change.

Aging brings hormonal shifts, like lower levels of growth hormone and testosterone. These hormones help support muscle repair and growth, so their decline can make it harder to maintain muscle mass.

Inflammation and cellular changes.

Over time, the body experiences more low-level inflammation and changes at the cellular level, which can interfere with the maintenance of healthy muscle tissue.

Nutrition can be a challenge.

Getting the right nutrients becomes especially important as we age—but it can also get harder. Appetite changes, dental or swallowing issues, and limited access to a variety of foods can all make it tough to meet our body’s needs. Nutrients like protein, along with key vitamins and minerals, help support muscle health. Without enough of them, our muscles may not have what they need to stay strong.

What Can Older Adults Do to Minimize Their Risk of Losing Muscle Mass and Strength? 

Fortunately, maintaining muscle mass and strength is possible through proper nutrition, exercise, and other health strategies.  

Here’s how you can support muscle health through diet: 

#1 Prioritize Protein Intake 

Protein is the primary building block of muscle. Consuming enough high-quality protein is crucial for maintaining and building muscle mass, especially in older adults. As we age, the body becomes less efficient at using protein for muscle repair and growth, so it’s important to consume adequate protein throughout the day. 

Older adults should aim for approximately 1.0 to 1.2 grams of protein per kilogram of body weight per day to help support muscle maintenance. For example, a 150-pound person (68 kg) would need around 68-82 grams of protein per day.

Learn more about how much protein you need.

Tip: Spread protein intake evenly across meals to maximize muscle protein synthesis. Muscle protein synthesis is the process your body uses to build and repair muscle by using protein from the food you eat. So, try to have protein-rich foods at breakfast, lunch, and dinner, along with healthy snacks that include protein. Here are several ideas: 

• Banana Raspberry Protein Pancakes 

• Hoison Turkey Lettuce Wraps 

• Poached Fished in a Tomato Basil Sauce 

• High Protein Summer Salads 

• Peanut Butter Energy Balls 

#2 Focus on Healthy Fats 

While protein is vital for muscle building, healthy fats also play an essential role in overall health, including muscle maintenance. Fats help regulate hormones such as testosterone, which is important for muscle growth and strength. They also aid in reducing inflammation, which can impact the body’s ability to repair muscle. 

Incorporate healthy fats into your diet by eating: 

• Avocados 

• Olive oil 

• Fatty fish such as mackerel, sardines, and salmon 

• Nuts, seeds, and flaxseeds 

Tip: Omega-3 fatty acids, found in fatty fish, have anti-inflammatory properties and may help prevent the breakdown of muscle tissue. Consider including at least two servings of fatty fish per week. 

#3 Don’t Forget Your Vitamin D and Calcium 

Certain vitamins and minerals are essential for muscle health. For example, vitamin D plays a key role in muscle function, and a deficiency in vitamin D is associated with muscle weakness and an increased risk of falls. Calcium is important for bone health, and strong bones support muscle strength. Together, these nutrients help preserve both muscle and bone health. 

Sources of vitamin D include: 

• Fatty fish 

• Fortified dairy products or plant-based milks 

• Egg yolks 

• Sun exposure 

Sources of calcium include: 

• Dairy products 

• Leafy green vegetables like kale and spinach 

• Fortified plant-based milks 

• Almonds and tofu 

Tip: If you have limited sun exposure or struggle to meet your vitamin D needs through food, talk to your healthcare provider or speak with a Registered Dietitian about the potential benefits of a vitamin D supplement.

Strength Training for Older Adults: How to Build & Maintain Muscle Mass 

Muscle tone refers to the natural tension in our muscles that helps us move smoothly and maintain balance and posture—whether we’re walking, reaching, or simply standing or sitting upright. Again, as we grow older, it’s common for muscle mass to gradually decrease, which can affect strength, mobility, and stability. The good news is that staying active can help maintain and even improve muscle strength and function at any age. 

While nourishing our bodies with balanced meals is important for overall health, movement plays a key role in supporting our muscles. Activities that focus on strength—such as lifting light weights, using resistance bands, or doing body-weight movements like chair squats or wall push-ups—can help keep muscles strong and joints supported. Regular strength-focused movement helps maintain independence, support posture, and reduce the risk of falls over time. 

How often should older adults strength train? 

Older adults can benefit from including strength-based movement in their routines about 2–3 times per week, focusing on the major muscle groups. In addition to strength training, regular aerobic activities—like walking, swimming, or cycling—can support heart health, energy levels, and overall well-being. 

Tip: If you’re new to movement or have joint concerns, connecting with a physical therapist or certified trainer can be a helpful and supportive way to get started. They can help you find options that feel good for your body and meet you where you are. 

It’s never too late to start. You haven’t “missed the window” to build strength or support your muscles. Research shows that our bodies continue to adapt and respond to movement at any age, with improvements in muscle function, strength, and overall mobility possible well into later life. 

It’s natural for muscle strength and size to change with age—a process known as sarcopenia—but it doesn’t have to mean losing your ability to do the things you enjoy. With a supportive approach that includes regular movement and balanced nutrition, older adults can help maintain muscle strength and stay active and independent.

Everyday tasks—like carrying groceries, lifting a grandchild, or moving a laundry basket—can feel easier and more manageable when muscles are supported and strong. And it’s not just about strength; it’s also about feeling confident, steady, and capable in your daily life.

If maintaining your independence and enjoying an active lifestyle is your goal, focusing on regular strength-building movement and nourishing your body with a variety of foods—including those rich in protein, healthy fats, vitamin D, and calcium—can be a helpful part of the process.

There’s no perfect formula, just small, consistent choices that support your well-being and keep you doing the things you love. 

Looking for more support for maintaining muscle mass and strength with age? We can help.

If you have any concerns about your muscle health or are unsure about where to start, getting personalized nutrition counselling is recommended. We have several Dietitians on our team with specialization in nutrition support for individuals across the lifespan.

Call 1-800-268-9487 or click below for a free consultation with a dietitian today to learn more!

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