Building Muscle Mass After 50: Protein and Strength Training for Healthy Aging

Building muscle mass after 50 is not only possible, but it’s also essential for enhancing strength, metabolism, and overall well-being. Here are key ways to optimize your body composition.

As we age, maintaining muscle mass becomes increasingly important for overall health, particularly for those over 50. Let’s explore the key steps you can take to effectively build muscle mass after 50.

I’ve partnered with the National Dairy Council to bust some myths and share 3 key ways to build muscle after 50.

Understanding Muscle Loss After 50

Muscle loss, also known as sarcopenia, is a common age-related condition that affects many older adults. Research indicates that individuals can lose approximately 3-8% of muscle mass per decade starting in their 30s.

This decline can be exacerbated by hormonal changes that occur with aging, such as decreases in testosterone, estrogen, and growth hormone levels. These hormonal shifts can contribute to an increase in body fat, particularly around the midsection, and lead to a slower metabolism, making it more challenging to maintain a balanced body composition.

Given these changes, it’s vital for adults over 50 to actively engage in strategies that promote muscle growth and retention. Here are 3 that I highly recommend.

 1. Prioritize High-Quality Protein Intake

One of the keys to maintaining and growing muscle is protein. And it’s not just about how much protein you eat but also about what kind of protein you’re consuming.

Research suggests that older adults may require up to 1.2 grams of protein per kilogram of body weight per day to support muscle synthesis effectively. For example, if you weigh 70 kg (154 lbs), you should aim for 84 to 140 grams of protein daily. 

From my practice working with clients firsthand with this issue, many have benefited from consuming even more – sometimes up to 2.0 g protein/kg bodyweight. 

Tips for Meeting Protein Targets:

• Distribute Protein Throughout the Day: Aim for 20-30 grams of protein per meal. This can be achieved by including protein-rich foods at each meal and snack.
• Incorporate High-Quality Protein Sources: Dairy products, lean meats, fish, eggs, beans, legumes, and whole grains are great sources. These foods contain all nine essential amino acids your body needs to repair and build muscle.

 Meal Ideas Rich in Protein:

• Breakfast:
  • Scrambled eggs with spinach and feta cheese (20 grams of protein).
• Lunch
  • Grilled chicken salad with mixed greens, chickpeas, and a vinaigrette (30 grams of protein).
• Dinner
  • Baked salmon with quinoa and steamed broccoli (35 grams of protein).
• Snacks:
  • Greek yogurt parfait: Layer plain Greek yogurt (15 grams of protein) with fresh berries and a sprinkle of granola.
  • Cottage cheese bowl topped with pineapple and chia seeds (20 grams of protein).
  • Cheese and veggie roll-ups: Wrap your favorite cheese (7 grams of protein) around sliced bell peppers, cucumbers, or carrots.

2. Integrate Strength Training Into Your Routine

While nutrition is crucial, strength training is equally vital for building muscle mass. Engaging in resistance training—whether through weights, resistance bands, or bodyweight exercises—can stimulate muscle hypertrophy and enhance bone density, which is essential as we age.

 Strength Training Guidelines:

• Aim for 2 to 3 sessions per week, targeting all major muscle groups.
• Focus on compound exercises that engage multiple muscles at once, such as:
  •   Squats (targeting legs and glutes)
  •   Lunges (targeting legs and core)
  •   Chest Presses (targeting chest, shoulders, and triceps)
  •   Deadlifts (targeting back and legs)

Studies show that even short, high-intensity sessions can yield significant improvements in muscle strength and overall functional fitness. For instance, a 20-minute workout focusing on compound exercises can be very effective. However, it’s always important to get clearance from your doctor beforehand.

3. Don’t Overlook Flexibility and Recovery

Flexibility and recovery are often overlooked aspects of muscle building. As you age, maintaining mobility and preventing injuries becomes increasingly important. 

Regular stretching routines, along with activities like yoga or Pilates, can enhance flexibility and support overall muscle function.

 Recovery Tips:

• Allow 48 hours of recovery between strength training sessions targeting the same muscle group.
• Ensure you’re getting adequate sleep (7-9 hours per night), as this is crucial for recovery and muscle growth.
• Consider post-workout nutrition, focusing on a meal or snack that combines protein and carbohydrates after your workout to promote muscle recovery.

Conclusion

If you’re over 50, it’s never too late to build muscle and improve your health. By prioritizing high-quality protein intake—aiming for 1.2 to 2.0 grams of protein per kilogram of body weight, integrating strength training into your weekly routine with 2 to 3 sessions focusing on major muscle groups, and emphasizing flexibility and recovery, you can effectively combat the effects of aging on your muscle mass.

This combination will help keep you strong, boost your metabolism, and maintain your independence as you age.

Maintaining muscle enhances strength and mobility while also supporting metabolic health and weight management, allowing you to lead a more active and independent lifestyle.

For more information on the benefits of dairy, visit US Dairy.

References:

1. Ardeljan AD, Hurezeanu R. Sarcopenia. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 4, 2023. 
2. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.
3. Putra C, Konow N, Gage M, York CG, Mangano KM. Protein Source and Muscle Health in Older Adults: A Literature Review. Nutrients. 2021 Feb 26;13(3):743. doi: 10.3390/nu13030743. PMID: 33652669; PMCID: PMC7996767.
4. Ji H, Gulati M, Huang TY, et al. Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality. Journal of the American College of Cardiology. 2024;83(8):783-793. doi:10.1016/j.jacc.2023.12.019
5. Grgic J, Garofolini A, Orazem J, Sabol F, Schoenfeld BJ, Pedisic Z. Effects of Resistance Training on Muscle Size and Strength in Very Elderly Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med. 2020;50(11):1983-1999. doi:10.1007/s40279-020-01331-7
6. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028