How to eat if you’re trying to build muscle after 50 – 3 rules to follow

Building muscle isn't easy. For one thing, it takes effort both in the gym and in the kitchen. You can lift weights until the cows come home, but if you're not paying attention to what you're eating, you probably won't see the results you're hoping for.

The key, says Pat Greaves, a certified personal trainer and menopausal fitness specialist, is to 'think about how you can include more foods that support you in midlife', particularly protein and fibre.

So how much do you actually need – and where should you get it? Here's how to eat to build muscle after 50.

The amount of protein you need simply to survive is considerably lower than the amount needed to optimise muscle growth.

Current UK guidelines recommend around 0.75g of protein per kilogram of body weight each day for adults.

1. However, if your goal is to build muscle, the evidence suggests aiming higher. A 2018 study published in the Journal of the International Society of Sports Nutrition found that around 6g of protein per kilogram of body weight per daybest supported muscle protein synthesis. A 2017 systematic review published in the British Journal of Sports Medicine reached a similar conclusion.

Protein provides the amino acids your body uses to build and repair muscle tissue, while also helping you feel fuller for longer.

Greaves recommends aiming for around 25-30g of protein at each main meal, supplemented with one or two protein-rich snacks if needed. Building your meals around the protein source can make this easier.

Good options include chicken, turkey mince, fish, tofu, lentils, beans, Greek yoghurt and cottage cheese. A protein powder can also be a convenient way to top up your intake if you're struggling to hit your target through food alone.

While fibre doesn't directly build muscle, it still plays an important role in supporting healthy ageing.

A 2021 meta-analysis published in the Journal of Cachexia, Sarcopenia and Muscle found that people eating higher-fibre diets tended to have greater skeletal muscle mass.

'Increasing dietary fibre intake may be a viable strategy to prevent age-associated declines in skeletal muscle mass,' the study authors concluded.

Fibre also supports digestive health, helping your body absorb nutrients efficiently while keeping you fuller between meals.

Current UK guidance recommends 30g of fibre per day, yet most adults consume closer to 20g, according to the NHS.

Some of the best sources include beans and lentils, berries, pears, broccoli, peas, oats, wholegrains, nuts and seeds.

If your goal is body recomposition – building muscle while reducing body fat – it can be tempting to cut calories too aggressively.

But calories are just as important for muscle growth, Sohee Carpenter, a certified strength and conditioning specialist, fitness coach and sports nutritionist, previously told Women's Health.

Think of calories as the fuel that powers your workouts and recovery. Without enough energy, your body is more likely to use protein as fuel rather than to build new muscle tissue.

If gaining muscle is your primary goal, a modest calorie surplus of around 250-500 calories above your daily energy needs can help support muscle growth.