When we think about staying strong as adults, most of us zero in on protein. More chicken. More Greek yogurt. More fish. Maybe a protein shake just to cover the bases. Protein earns the spotlight, and for good reason. But muscle health is not a single-nutrient story. The foods filling the rest of your plate, especially fruits and vegetables, may be playing a bigger role in muscle health than we once thought. Our bodies are complex. There is no single item to build muscle mass. There is reason to believe that potassium-rich foods eaten alongside protein- based foods strengthen your muscles.
Research
Research published in the American Journal of Clinical Nutrition examined adults aged 65 and older and found that those who ate more potassium-rich foods, mostly fruits and vegetables, had a higher percentage of lean body mass. In other words, they tended to carry more muscle relative to their body weight.
Additionally, in 2024, a study found that adults over 50 with higher dietary acid load tended to have lower grip strength, a simple marker of muscle function and overall health.
What To Do?
Keep eating protein. That builds the muscles. But add potassium-rich foods to it. Examples of potassium-rich foods include leafy greens, beans, lentils, potatoes with skin, citrus, bananas, yogurt, and avocado. Filling your plate with these fruits and vegetables can add to the health of your muscles.
