Food is essential for optimal health, growth, and mental acuity, and certain ingredients and combinations of foods affect the body differently. Milk will help with bone strength, and spinach will give you plenty of iron.  If you want to build muscle, you’ll need to delve into the top sources of protein. Older adults may have difficulty exercising or participating in physical activity, so adding the following foods help older adults build muscle they need.



Muscles need protein to retain strength and build more fibrous tissue, and meat offers a significant source of protein for a healthy lifestyle. The meats with the highest protein for muscle growth include beef, turkey, pork, and chicken, and are common in most grocery stores and restaurants.



Tofu is a plant-based source of protein made from soybeans that is easy to add to numerous dishes and comes in handy for those who are vegan or vegetarian. With 10 grams of protein for every cup based on eating 55-65 grams of protein per day, tofu will greatly benefit seniors. There are very few added ingredients in tofu, such as sugar, so this food is also an excellent option for people with diabetes.

Older adults will build muscle while enjoying the versatility that tofu offers since there are many ways to prepare and flavor it. Tofu easily takes on the taste of whatever it’s cooked with—spices, sauces, and other flavorings. Slicing tofu into small cubes will make it easier to incorporate into multiple dishes throughout the day to give your meals an added boost in protein.



Beans are commonly grown and consumed throughout most of the world. From green beans to fiber-rich kidney and garbanzo beans, each type has a healthy amount of protein. They are great to add to soups, salads, and other dishes. Older adults who have a hard time chewing food will find that beans have a nice texture that isn’t hard to chew when cooked or baked, so consuming them will be easy and delicious.



Nuts are another tasty treat that are perfect on their own or can complement a variety of dishes. Eating nuts will help older adults gain the protein they need to build muscle. Whether you prefer peanuts, walnuts, or almonds, ground-up nuts are a delectable topping on many dishes, and nut butter offer an easy way to supplement your daily protein intake. Even sweets with nuts will supply seniors with some form of protein.

Seniors need to maintain and build muscle. Enjoy the taste of these wonderful protein-rich foods as you treat your body right.

Dianne Pajo

Dianne Pajo

Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her outdoors and performing music around the city. She is also a dog mom of 2.