Fueling Strength: What to Eat to Build Muscle Over 40
- kellievarlet
- Apr 3
- 3 min read
As we move through our 40s and beyond, strength training becomes one of the most powerful ways to maintain vitality, bone health, and lean muscle mass. But here’s the thing—lifting weights alone won’t get you the results you deserve. What’s on your plate matters just as much as what you’re lifting.
This blog is your go-to guide on how to fuel your body with the right foods and nutrients to support muscle building, recovery, and long-lasting energy—so you can feel strong, confident, and ready to take on anything.
“Strength starts with how you fuel your body—every bite is a step toward the stronger you.” – Kellie Varlet
Why Nutrition Matters More After 40
Once we hit our 40s, muscle loss becomes more common (a natural process called sarcopenia).
Hormonal changes can also make it harder to maintain muscle tone and energy. This means that proper nutrition becomes a game-changer—helping you preserve muscle, support strength gains, and recover better after workouts.
It’s not about eating less—it’s about eating smart and nourishing your body with purpose.
The Key Nutrients for Building Strength
🟣 Protein
Protein is your muscle-building MVP. It repairs tissue after training, supports growth, and keeps you full for longer (hello, fewer cravings!).
Top Sources:
Eggs
Greek yoghurt
Chicken
Lentils
Tofu
Tempeh
Quinoa
Edamame
Pro Tip: Aim for a source of protein at every meal and snack.
🟡 Iron
Iron helps carry oxygen to your muscles—critical for stamina and performance.
Top Sources:
Spinach
Lentils
Red meat
Pumpkin seeds
Chickpeas
💡 Boost absorption: Pair plant-based iron with vitamin C (think tomatoes, citrus, or capsicum).
🟢 Omega-3 Fatty Acids
These healthy fats help reduce inflammation and support muscle protein synthesis.
Top Sources:
Chia seeds
Walnuts
Flaxseeds
Hemp seeds
Salmon
🔵 Magnesium & Calcium
These minerals support strong bones, muscle function, and post-exercise recovery.
Top Sources:
Leafy greens
Almonds
Sesame seeds
Tahini
Tofu
Yoghurt
Sardines
Sample Day of Eating for Strength
Need ideas? Here’s a simple day to get you started:
🥣 Breakfast:
Protein oats with chia seeds, almond butter, and berries(Plant count: 4–5)
🍳 Snack:
Boiled eggs + cherry tomatoes(Plant count: 1)
🥗 Lunch:
Grilled chicken or tempeh salad with quinoa, roasted veg, and olive oil dressing(Plant count: 6–8)
🥝 Snack:
Greek yoghurt + flaxseeds + kiwi(Plant count: 2–3)
🍚 Dinner:
Tofu stir-fry with broccoli, mushrooms, capsicum, and brown rice(Plant count: 6–7)
💧 Hydration:
2–3L of water daily🧴
Supplement support (as needed): ASEA VIA, magnesium, omega-3s
Tips to Build Muscle With Food & Fitness
Eat within 1–2 hours post-workout to support muscle recovery
Focus on whole foods—supplements can help, but they’re not magic
Mix up your protein sources to maximise nutrients
Add colour to every plate: more plants = more nutrients for strength, energy, and repair
Closing Words
Whether you’re lifting dumbbells, using resistance bands, or doing Pilates in your lounge room—what you eat plays a major role in how strong you feel and how well your body performs.
Fuel your body like it matters. Because it does.
"You’re never too old to get stronger. Start with your next meal.” – Kellie Varlet
👉 Need help building a strength-focused meal plan?
Let’s work together to create a personalised plan that fuels your fitness, supports your goals, and fits your lifestyle.
Book a free 30-minute coaching call here:
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