As people get older, their bodies undergo many natural changes and one of the most significant is muscle loss. This process, called sarcopenia, occurs when the body loses muscle mass, strength, and function over time. Muscle decline usually begins gradually as early as age 30, but it becomes more noticeable and faster after age 60. At that age, the rate of muscle loss often accelerates and can lead to weakness, decreased mobility, balance problems, and an increased risk of falls. If muscle decline progresses unchecked, it can affect daily activities like standing up from a chair, walking upstairs, or even carrying groceries.
The primary reason for this change is not simply aging itself, but also a combination of factors: hormonal shifts, reduced nerve signaling to muscles, lower levels of physical activity, and changes in how the body processes nutrients. In addition, older adults often eat less or choose foods that do not provide adequate nutrition, especially protein, which further contributes to muscle loss.
The Essential Role of Protein
One of the most important dietary factors in preventing muscle loss is protein intake. Muscle tissue is made up of proteins, and the body continually breaks down and rebuilds muscle through protein synthesis. As we age, the body becomes less efficient at this process — a condition known as anabolic resistance. This means older muscles don’t respond as strongly to the protein in food, so they require a higher intake to maintain muscle mass. To support muscle protein synthesis and slow or prevent muscle loss, experts generally recommend that older adults consume more protein at each meal than younger individuals might need. Consuming around 20-35 grams of protein per meal is often suggested to help promote a positive balance between muscle building and breakdown. This can come from high-quality sources such as lean meats, poultry, fish, dairy, eggs, or plant-based options like tofu, lentils, beans, and quinoa. Protein not only helps preserve muscle mass but also supports metabolism and overall strength, making daily movement easier and safer.
Balanced Nutrition Matters Too
While protein is critical, overall balanced nutrition is also key to maintaining muscle and general health. Eating enough calories prevents the body from using muscle for energy, which can occur if someone eats too little. Including a variety of nutrient-rich foods — such as vegetables, fruits, whole grains, healthy fats, and vitamins like vitamin D — helps supply the fuel and micronutrients your muscles and nervous system need. Older adults may also benefit from certain supplements, but these should be discussed with a healthcare provider. For instance, creatine and vitamin D have been studied for their potential to support muscle function and strength, although results can vary and medical guidance is essential before starting any supplement.
Why Strength Training Goes Hand-in-Hand With Diet
Diet alone is not enough to prevent age-related muscle loss. Physical activity — especially strength training or resistance exercise — is one of the most effective ways to maintain and build muscle mass, even later in life. This includes exercises like weight lifting, resistance band workouts, body-weight exercises (such as squats and lunges), or even brisk walking combined with steps or hills. Strength exercises stimulate muscle fibers and encourage the body to build back stronger. When resistance training is paired with a protein-rich diet, the combination greatly improves muscle health more than either approach alone.
Practical Tips for Everyday Life
Here are simple ways to help maintain muscle mass after age 60:
- Include protein at every meal, aiming for roughly 20-35 grams per meal. Options include eggs, fish, dairy, lean meats, tofu, beans, or legumes.
- Stay active with strength training at least 2-3 times per week. Consistency matters more than intensity.
- Eat enough calories to meet energy needs — too few calories can worsen muscle loss.
- Choose nutrient-dense food to ensure you get essential vitamins, minerals, and healthy fats.
- Stay hydrated and talk to a doctor about whether supplements like vitamin D or creatine could help you.
Conclusion: Eat Well and Move Often
Muscle loss after age 60 is a natural part of aging, but it isn’t something that has to happen quickly or without resistance. With a diet focused on sufficient and high-quality protein, balanced nutrition, and regular strength-building movement, you can slow or even reverse some muscle loss. This supports better balance, strength, independence, and quality of life well into later years.
