Muscle mass can decline with age, but there are things you can do to counter that.
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| | One of the hallmarks of aging is loss of muscle mass — gradual at first but speeding up as the years go by. And this is a problem for older adults because it can increase the risk of injury from falls and has metabolic consequences as well. All in all, it's best to do what you can to hold on to your muscles. | | Exercise is a huge part of the equation — "the most powerful drug we have" — but nutrition plays a part in muscle mass too. Today, we explain how you can tip the scales in your favor. | | But first, some great stories for you: | | | | Hope this helps!
Tim Snaith
Newsletter Editor, Healthline |  | | Written by Tim Snaith
December 19, 2023 • 2 min read | | | |  | | | Q: | I have always been active and healthy. Since getting close to 70, I am losing muscle mass. Can you help me with a menu? | | | A: | Changes in muscle mass are common as we age. Boosting your protein intake across all your meals may help.
- 🫴 Scatter protein across all meals and snacks — about a quarter of your plate, or palm-sized servings.
- 🦐 Explore the wide variety of protein-packed foods:
- meats, seafood, and eggs
- nuts and nut butters
- seeds, beans, peas, and lentils
- tofu and tempeh
- 😋 Playing around with different protein sources can decrease food boredom.
- 💊 Some supplements, such as creatine, can help with maintaining muscle mass and, when combined with exercise, even help increase muscle mass.
Don't forget to chat with your healthcare professional about muscle changes for personalized guidance. | | | | | Annie D. Hibbs, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads-up: We may use your response in an upcoming newsletter.) | | | | | Powdered power up | | | | | | |  | | Thorne Whey Protein Isolate | | One way to ensure that you're getting enough protein in your diet is to use a good protein powder. Thorne sells lots of this tasty chocolate-flavored whey protein because it's suitable for athletes, people rebuilding their strength after illness or injury, and older adults. High in protein but low in sugar and fat, it contains natural enzymes that can aid digestion and assimilation of all those amino acids. It's also super-versatile — you can stir it into smoothies, coffee, and breakfast bowls. | | | | Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 🗓️ The secrets of successful meal planning. 5 quick and easy steps. | | 🚚 The best meal delivery services. All 11 tested and dietitian-approved. | | 🍵 Green tea is seriously healthy. Learn more about its many benefits. | | 🦁 Need a mood and cognition boost? Guayusa and lion's mane may be worth trying. | | | Today's takeaway could not be simpler: Find a way to stay active and keep eating protein — maybe a little more as you age. Advice I've found valuable in my forties that I'll use for the next 40. | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | my kettlebells. | | | | |
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