Muscle mass begins to decline around age 40, with losses of 3 to 8 percent per decade accelerating after 65. This process, called sarcopenia, brings associated reductions in strength, physical performance, and bone density. At the same time, the body becomes less responsive to the anabolic signals from resistance training and protein intake, and systemic inflammation increases. These changes are real, but they are not inevitable at the rate most people experience them.
The combination of consistent strength training and targeted nutrition can meaningfully slow these declines. This article covers the specific nutritional strategies—protein dosing, supplementation, and dietary priorities—that research shows support muscle mass, bone health, and performance in athletes as they age.
What Changes Physiologically as Athletes Age?
The age-related decline in muscle mass results from several converging factors: reductions in key hormones (growth hormone, IGF-1, testosterone, and estrogen), a blunted muscle protein synthetic response to both resistance training and protein intake, and an increase in chronic low-grade inflammation. Alongside the loss of muscle, total body fat and visceral fat tend to increase, with changes in fat distribution typically concentrated around the midsection.
No exercise will fully offset the effects of time, but nothing will delay them as effectively as regular strength training. When paired with the right nutritional strategies, the results can be substantial. It is possible to continue building muscle and strength and to reach meaningful fitness goals well into your 40s, 50s, 60s, and beyond.
How Much Protein Do Older Athletes Need?
The aging muscle has a blunted response to muscle protein synthesis. The US RDA of 0.8 g/kg/day is insufficient for active older adults; a minimum of 1.2 g/kg/day is recommended for those over 65. For Uphill Athletes engaged in regular training, we recommend a daily protein intake of approximately 1.4 to 1.6 g/kg of body weight.
This protein should be spread evenly throughout the day at roughly 4-hour intervals, with a minimum of 20 grams per meal from high-quality sources that provide the essential amino acids required for muscle maintenance and repair. Good sources include lean meats, fish, dairy, eggs, tofu, hemp, and quinoa.
Muscle mass loss starts to occur within as little as 36 hours following inactivity. During periods of reduced activity—whether due to injury, travel, or a rest phase—maintaining habitual protein intake is especially important for older athletes.
Does Creatine Help Preserve Muscle with Age?
A low-dose daily supplementation of 3 grams of creatine per day, in combination with resistance training, has the potential to support gains in lean mass and strength in aging muscles. Creatine is one of the most thoroughly researched supplements, with a strong evidence base supporting its efficacy. It is found naturally in red meat, but creatine supplements are synthetic and therefore suitable for vegetarians and vegans.
Note: Creatine can cause water retention and associated weight gain in some individuals. Monitor yourself if using this supplement.
Does Omega-3 Supplementation Support Muscle Growth with Age?
Preliminary research suggests that omega-3 supplementation, due to its anti-inflammatory effects, may help support muscle growth with age. Exact doses are still being established, but approximate intakes of 2 to 5 grams of EPA/DHA per day have been shown to be beneficial. You can obtain this from a daily omega-3 fish oil supplement or from eating oily fish such as salmon, sardines, and mackerel. Vegetarian and vegan athletes should choose a sustainable algae-based omega-3 supplement; flaxseeds and walnuts do not provide sufficient levels of the beneficial omega-3 forms.
Why Is Vitamin D3 Especially Important for Older Athletes?
With age comes a reduced ability of the skin to convert vitamin D2 to the functional compound used by the body: vitamin D3. Geographical location, skin color, the timing of training (early or late in the day), and indoor training all further influence levels. Vitamin D3 is important for muscle function, and insufficient levels may have a negative impact on muscle strength and performance.
Vitamin D3 status should be routinely assessed in older athletes. If levels are low, supplementation is recommended. Deficiency has been shown to increase fracture risk 3.5-fold and impair immune function.
What Dietary Priorities Round Out the Picture?
Fruits and vegetables. It remains a simple but undermet recommendation: at least five portions per day. Fruits and vegetables, particularly berries and dark leafy greens, are rich in antioxidants with anti-inflammatory properties. Eating plenty of both helps protect both longevity of health and sport performance. For older athletes dealing with increased systemic inflammation, this dietary foundation matters more, not less.
Carbohydrates. Carbohydrate needs do not decline with age for athletes who are actively training. Carbs remain the muscles’ preferred fuel source, and adequate carbohydrate intake supports training quality, recovery, and the anabolic environment needed for muscle maintenance. As training load increases, carbohydrate intake should increase proportionally—the same principle that applies to younger athletes.
Adequate total energy intake. Undereating is one of the most common and most consequential mistakes older athletes make, often driven by a desire to manage body composition or a genuine reduction in appetite. Meeting your energy needs is the prerequisite for every other nutritional strategy in this article to work. If total caloric intake is insufficient, no amount of protein timing or supplementation will compensate.
What Should You Take Away from This?
Practicing good nutrition, maintaining fitness, and engaging in regular strength training does not just slow decline—it broadens what you are capable of achieving physically, even with the passing of time. The specific strategies in this article (adequate protein distributed throughout the day, creatine, omega-3, vitamin D3, a diet rich in fruits and vegetables, and sufficient total energy) are well-supported by research and achievable for any athlete willing to be consistent.
Nutrition strategies will be individual. If you are unsure whether your current diet is supporting your training and your health as you age, working with a registered dietitian who understands endurance athletes can help you identify gaps and make targeted adjustments.
Further Reading
“Potential Roles of n-3 PUFAs during Skeletal Muscle Growth and Regeneration”
“Protein and aging”
“Nutrition to mitigate aging”
“Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation”
“Effects of Vitamin D3 on muscle function and performance”
“Aging is accompanied by a blunted muscle protein synthetic response to protein ingestion”