The power of protein
Protein can help older men build and maintain muscle, but the amount and source matter.
Men gradually lose muscle mass as they grow older, a natural effect of aging called sarcopenia. During his lifetime, a man loses about 30% of his muscle mass. Yet older men can maintain and even regain muscle. It takes a combination of regular weight training and a proper diet, including adequate amounts of protein.
Protein is one of the three primary macronutrients, along with carbohydrates and fat. It consists of 20-plus amino acids, which help build and repair muscle fiber, which is why protein is often referred to as your muscles' building blocks.