5 Best Foods for Stronger Muscles

Chicken or turkey breast

"The most protein-rich and accessible food would be chicken," says DiMarino. "Chicken breast is super lean and provides a whopping 21 grams of protein in a 3-ounce serving.

As an animal product, chicken is also known as a complete protein, including a perfect ratio of the essential amino acids needed for muscle growth.

It's an unsung hero of muscle-building protein. Your morning bowl of cereal with milk or a mid-afternoon cup of yogurt contributes significantly

Dairy foods

With 24 grams per cup, Greek yogurt especially deserves its reputation as a protein power player, and its Icelandic cousin, skyr, is another high-protein

"Eggs are one of my favorite proteins because they're easy to prepare and affordable, perfect for anyone on a fixed budget,"


 "They are a compact source rich in nutrients, as one egg contains 7 grams of protein, along with vitamins, minerals, iron, carotenoids, and disease-fighting

Life doesn't always slow down after 50. If you're frequently on the go, a protein shake can help fill in nutrition gaps you might be missing. 

Protein shakes

 "Immediately after a workout is the optimum timeframe to repair the muscles that were used and build new muscle. My go-to is Premier Protein High Protein Shakes. 

"Legumes, which include beans, peas, and lentils, offer a wide variety of nutrient-dense, plant-based protein options," says Pike.


Adding these high-fiber foods to your diet may also prevent constipation that's all too common in older adults. Galloway agrees—especially about lentils.

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