Australians are living longer than ever, but with that longevity comes a catch – our muscles don’t always keep up. From around the age of 40, we begin to lose muscle mass in a process known as sarcopenia. By 60, the decline can become more noticeable, showing up as weakness, fatigue, and even a higher risk of falls.
The good news? What you put on your plate can make a real difference. Nutrition experts say certain foods act as “muscle insurance,” helping to maintain strength, support repair, and naturally defy the ageing process. For Australians over 60, eating smart may be one of the simplest ways to stay active, independent and strong.
Here are nine foods you’ll want to add to your weekly shopping list if you’re serious about hanging onto muscle power.
1. Salmon
Fatty fish like salmon are rich in high-quality protein and omega-3 fatty acids. Both are proven allies for muscle maintenance. Protein helps repair tissues, while omega-3s fight inflammation, making it easier for muscles to recover after activity. Grill a salmon fillet, toss it through a salad, or add smoked salmon to breakfast for an easy muscle boost.
2. Eggs
A single egg packs around six grams of protein and a good dose of vitamin D – crucial for bone health and muscle function. The amino acids in eggs are highly bioavailable, meaning your body can absorb them quickly. Poached, scrambled or boiled, they’re a versatile powerhouse.
3. Greek Yoghurt
Not all yoghurts are created equal. Greek yoghurt has nearly double the protein of regular yoghurt and is also rich in calcium, which helps muscles contract properly. Pair it with fruit for breakfast or use it as a base for dips and smoothies.
4. Lean Beef
If you eat red meat, lean beef remains one of the most efficient sources of muscle-building protein, iron and vitamin B12. Iron deficiency, which becomes more common with age, can leave you feeling weak and fatigued. Just remember: moderation is key. A palm-sized portion a few times a week will do the trick.
5. Chickpeas
For plant-based eaters, chickpeas are an excellent muscle-supporting food. They’re full of protein, fibre and magnesium, a mineral that aids in muscle relaxation and reduces cramps. Toss them into stews, curries, or roast them for a crunchy snack.
6. Tofu
Another vegetarian-friendly option, tofu is a complete protein, meaning it contains all nine essential amino acids needed for muscle repair. It’s also a good source of iron and calcium. Asian-inspired stir-fries, curries, and even BBQ skewers are perfect ways to work tofu into your meals.
7. Almonds
Nuts are nutrient-dense, and almonds stand out for their muscle benefits. They’re packed with protein, vitamin E (which repairs cell damage from exercise), and healthy fats. A handful of almonds makes a great post-walk snack, supporting both energy levels and recovery.
8. Spinach
Popeye was onto something. Spinach is loaded with magnesium, potassium and nitrates, which studies show can help improve muscle efficiency. Add a handful to eggs, blend into green smoothies, or sauté with garlic as a healthy side.
9. Quinoa
Unlike many grains, quinoa is a complete protein and contains plenty of fibre. It also provides magnesium and iron, making it a smart staple for older Australians looking to keep muscles functioning at their best. Swap quinoa for rice or pasta and enjoy its nutty flavour while reaping the benefits.
Why diet matters after 60
Losing muscle as we age isn’t just about strength. Sarcopenia is linked to falls, fractures, reduced mobility and even shorter lifespan. While exercise – particularly resistance training – is critical, nutrition is the other half of the equation.
“Older people don’t always eat enough protein,” explains Sydney nutritionist Jennifer May. “It’s a mistake to think only young athletes need it. After 60, your protein requirements actually rise to help offset muscle loss. The right foods can literally help you age more powerfully.”
Australian guidelines recommend older adults aim for around 1.2 to 2 grams of protein per kilogram of body weight each day, depending on activity levels. That might sound like a lot, but spreading protein sources across snacks and meals makes it manageable.
Eat smart, stay strong
Combining these muscle-friendly foods with a balanced lifestyle is the best way to age actively. That means regular exercise, good hydration, sufficient sleep, and avoiding too much processed food.
And for those who think it’s too late to start? Research suggests otherwise. Even beginning strength training and improving diet in your 70s and 80s can yield noticeable gains in muscle and vitality.
As May points out: “Ageing is inevitable. Muscle loss doesn’t have to be. With the right foods, you’re fuelling your body to keep doing the things you love for many years to come.”
So next time you’re at the supermarket, think beyond just filling your trolley. Choose foods that feed your strength, protect your muscles, and help you defy the years.
Because being older doesn’t have to mean being weaker – and when it comes to staying strong, it really does start in the kitchen.