Women's Health September 9, 2026 0 Comments

Unlock the Surprising Muscle-Building Foods After 50 That Experts Swear By—And Why Most People Get It Wrong!

Ever wonder why you can crush it in the gym day after day but still not see those muscle gains? Spoiler alert: it’s not just about the sweat and reps. Building muscle—especially after 50—is like a two-player game where your kitchen and gym have to tag team. You can literally lift weights ‘til the cows come home (and then some), but if your plate isn’t packed with the right nutrients, you might be spinning your wheels. Here’s the kicker: it’s all about dialing in on key foods that do the heavy lifting for you—think powerhouse protein and gut-friendly fiber—that not only fuel muscle growth but support your body in midlife and beyond. Curious to find out exactly how much protein and fiber you need, and where to score them? Let’s dive into the no-nonsense guide to eating smart and building muscle after 50—because your gains deserve more than just hustle. LEARN MORE

3 min read

Building muscle is no easy feat. It takes substantial effort both in the gym and in the kitchen. Why? Because you can lift weights ’til the cows come home, but if you’re not paying attention to what you’re eating, you probably won’t see optimal results.

The key is to “think of how you could include more beneficial foods that support you in midlife,” like protein and fiber, says Pat Greaves, CPT, menopausal fitness specialist and the creator of the WH+ Strong After 50 workout plan.

Exactly how much protein and fiber do you need, and where should you get them? Ahead, learn how to eat to build muscle after 50.

Gain lasting strength with the Strong After 50 four-week workout plan.

Protein is king.

The amount of protein you need to simply survive is significantly less than the amount of protein you need to build muscle. The Academy of Nutrition and Dietetics says the average person should consume .35 grams of protein per pound of their bodyweight per day—but, if you’re looking to build muscle, it should be closer to 1 gram per pound of bodyweight per day, according to a 2017 systematic review published in the British Journal of Sports Medicine.

Why? The amino acids in protein are the building blocks of muscle, helping your body form new muscle tissue. Protein also helps keep you fuller for longer.

To get enough protein in, aim to eat 25 to 30 grams of lean protein at each meal, and supplement with a few protein-heavy snacks throughout the day, says Greaves. Plan your meals around the protein source can ensure it takes center stage.

Good protein to keep on hand are chicken, ground turkey, tofu, lentils, beans, fish, Greek yogurt, jerky, and cottage cheese. Having a high-quality protein powder handy can help you reach your daily target through protein shakes.

WH Ecomm Picks: Protein Powder

Don’t let fiber take a backseat.

Fiber might not play a direct role in muscle growth, but a 2021 meta-anaylsis in the Journal of Cachexia, Sarcopenia and Muscle found an association between high-fiber diets and higher levels of skeletal muscle. It can also help keep you satiated throughout the day. “Increasing dietary fiber intake may be a viable strategy to prevent age-associated declines in skeletal muscle mass,” the study’s authors wrote.

Plus, fiber supports your gastrointestinal health, helping your body absorb nutrients effectively. Women should try to consume at least 21 grams daily, Greaves says.

Some foods that are high in fiber include beans and legumes; fruits such as raspberries, blackberries, and pears; veggies such as broccoli and peas; whole grains such as bran and oatmeal; and seeds.

Calories matter.

If your goal is body recomposition—increasing your muscle mass and decreasing your fat mass—you might be limiting your calories a bit to prevent unwanted weight gain.

But, calories are also important to muscle building, Sohee Carpenter, CSCS, a fitness coach and sports nutritionist told Women’s Health. Think of calories as energy to power your workouts and recovery. If you don’t have enough, your body might use the protein for energy instead of building muscle, she says.

If you want to gain muscle, maintain a small calorie surplus—somewhere around 250 to 500 calories more calories than you burn in a day.

Check out The Ultimate Protein + Fiber Guide for high-protein, high-fiber meals.

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Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.

Addison Aloian is the associate health & fitness editor at Women’s Health, where she writes and edits across the health, weight loss, and fitness verticals. She’s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City—she recently completed her first marathon, the 2025 New York City Marathon—and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, she’s made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.