Scientists suggest that an anti-inflammatory diet—not just protein intake—plays a key role in preserving muscle and strength with age
On Super Bowl Sunday, many of us indulged in a familiar lineup—wings, cheesy dips, loaded nachos, hot dogs—alongside the very foods pushed in primetime ads: fast food, sugary drinks, and processed snacks, endorsed by some of the most familiar faces we know. These aren’t just game-day indulgences; they’re part of a food system designed for convenience, mass appeal, and heavy marketing, making them nearly impossible to avoid.
One could argue that food shopping has become a risky endeavor. Nutritional pitfalls lurk on every shelf. Ready meals are packed with preservatives and excess salt, so called health foods often contain more sugar than candy bars, and processed meats are laced with nitrites that form harmful compounds when cooked. A growing body of research points to a major culprit: ultra-processed foods (UPFs). These products—engineered with refined sugars, chemically modified fats, and synthetic additives—now make up more than 50% of the total calorie intake in the U.S. and U.K. By contrast, in Italy, where traditional eating habits remain stronger, UPFs account for just over 15% of daily calories. This stark contrast has implications for metabolic health, inflammation, and now, emerging research suggests, muscle preservation as we age.
For years, we’ve been told that protein intake is the key to maintaining muscle. The logic seems straightforward: as you get older, you naturally lose muscle mass and function unless you counteract it by eating enough protein and staying active. But what if muscle retention isn’t just about protein quantity? A recent review published in Nutrients, led by a team of Italian researchers, challenges this idea. Their findings suggest that overall diet quality plays an equally important role in muscle preservation—and the key may lie in the Mediterranean diet, an anti-inflammatory dietary pattern emphasizing whole foods, healthy fats, and a diversity of protein sources.
This doesn’t mean protein isn’t important—it absolutely is. But much of the conversation around muscle maintenance has centered on how individual protein meals or supplements affect muscle-building processes in the short term. This study takes a broader perspective, examining how long-term dietary patterns—beyond just protein quantity—shape muscle function over years or even decades. Instead of focusing solely on hitting a daily protein target, the findings suggest that a nutrient-rich, anti-inflammatory dietary approach might be just as crucial for keeping muscles strong, supporting mobility, and preventing frailty later in life.
(Data: Marino et al., Nutrients)
A Different Approach to Muscle Aging
Sarcopenia—the gradual loss of muscle mass and strength with age—is a major predictor of frailty, disability, and even early mortality. While resistance training and consuming protein can help slow this decline, the body’s ability to effectively use protein changes as we age. Aging muscles don’t just need more protein—they need an internal environment that supports regeneration and function. Chronic inflammation, oxidative stress, and metabolic inefficiencies all contribute to accelerated muscle loss, making it harder to maintain mobility and independence. This is where diet quality matters. Unlike Western-style high-protein diets that focus on isolated nutrients, the Mediterranean diet provides a comprehensive mix of whole foods, antioxidants, and healthy fats that work together to protect muscle function. The study analyzed over 15,000 participants across nine prospective studies to examine how long-term diet patterns influenced muscle mass, strength, and mobility. The results? Those who followed a Mediterranean diet maintained their muscle function for longer, suggesting that nutrition is just as crucial as exercise when it comes to aging well.
How the Study Worked
Rather than focusing on immediate muscle protein synthesis, this study looked at long-term muscle health—the kind of data that matters if you want to stay active and independent into old age. Researchers used detailed food intake questionnaires to assess participants’ adherence to the Mediterranean diet and tracked key indicators of muscle function over several years, including muscle mass (via DXA scans), grip strength, walking speed, and chair stand performance. The findings were striking. Participants with higher adherence to the Mediterranean diet consistently showed slower muscle loss, greater strength retention, and better walking speed compared to those who ate a more Westernized diet. Of all the markers, walking speed stood out as a particularly powerful predictor of longevity. Previous studies have shown that slower gait speed in older adults is associated with higher mortality, increased disability risk, and overall health decline. If a diet can help sustain mobility for longer, that’s a major win for both lifespan and quality of life.
Why It Works: The Key Mechanisms
The Mediterranean diet appears to protect muscle through three primary mechanisms: reducing chronic inflammation, providing essential micronutrients, and optimizing protein utilization over time.
One of the biggest drivers of muscle loss with aging is persistent low-grade inflammation. Over time, elevated levels of pro-inflammatory markers like IL-6 and TNF-alpha impair muscle repair and regeneration, making it harder to maintain strength. The Mediterranean diet, rich in polyphenols, flavonoids, and omega-3 fatty acids, provides powerful anti-inflammatory effects that counteract this process. Foods like olive oil, fatty fish, nuts, and leafy greens, and berries all play a role in supporting muscle health.
Muscle health also depends on more than just protein intake. Nutrients like magnesium and potassium help with muscle contraction and recovery, while vitamin K supports both bone health and muscle metabolism. The antioxidants found in berries, olive oil, and vegetables help protect muscle cells from oxidative stress, another key driver of muscle deterioration over time.
Finally, the Mediterranean diet naturally optimizes protein intake distribution. One of the weaknesses of the typical Western diet is that most protein is consumed in one large meal, usually at dinner, rather than being evenly spread across the day. Research suggests that distributing protein intake more evenly may be more effective for sustaining muscle mass. The Mediterranean diet does this naturally, incorporating fish, dairy, eggs, and legumes throughout multiple meals rather than in a single high-dose serving.
Building an Anti-Inflammatory Diet for Muscle Health
This review reinforces a simple but important takeaway: muscle health isn’t just about protein—it’s about creating an internal environment that supports muscle function over time. That means focusing on whole, anti-inflammatory foods rather than just isolated macronutrients.
- Eat more whole, minimally processed foods: Fresh vegetables, fruits and berries (rich in anthocyanins and ellagitannins), nuts, legumes, and whole grains provide fiber, polyphenols, and antioxidants that combat oxidative stress and support metabolic health.
- Prioritize healthy fats: Olive oil, fatty fish, and nuts are rich in omega-3 fatty acids, which reduce inflammation and support muscle repair.
- Balance protein intake throughout the day: Instead of consuming most protein in one meal (as is common in Western diets), aim to spread it across multiple meals, incorporating sources like fish, dairy, eggs, and legumes.
- Limit ultra-processed foods: Highly processed Western diets are linked to inflammation and poor muscle aging. Reducing UPFs and replacing them with whole foods can help sustain mobility and muscle function.
For years, the conversation around muscle loss and aging has centered on protein and resistance training. While both remain critical, emerging research suggests that diet quality plays an equally important role. A protein-enriched Mediterranean diet—including whole foods, healthy fats, and anti-inflammatory compounds—offers a science-backed approach to maintaining muscle mass, strength, and long-term function. These insights reinforce a broader message: longevity isn’t just about how much protein you eat—it’s also about how well you eat overall. Prioritizing high-quality, minimally processed foods helps keep your muscles strong, your body moving, and your Super Bowl splurges in their place—an event, not a lifestyle.