THE KEYS TO NUTRITION TO COUNTERACT MUSCLE LOSS AND OPTIMISE STRENGTH TRAINING FOR MALES OVER 50
The goal for males over 50 should be to have a nutrition plan that counteracts muscle loss (sarcopenia), lowering testosterone levels (andropause) and loss of strength and power (dynapenia) and optimise the results of your strength training program.
1. A SMALL CALORIE SURPLUS
One of the biggest mistakes is not eating enough quality calories to be in a small calorie surplus so you retain and gain muscle mass and strength, while not getting too bulky. You want to gain lean muscle tissue!
As you gain more muscle you will actually be able to eat more calories per day because muscle even at rest it is a highly metabolic tissue!
With the right strength training program and nutrition you can gain muscle and lose fat at the same time (improve body composition).
2. EAT THE RIGHT AMOUNT OF PROTEIN
As we age our bodies physiological response to protein lowers so to get the same affects you actually need to consume more protein! Normally people do the opposite which can speed up muscle loss! Don't worry you don't need 5 protein shakes a day! You can do it through whole foods with some guidance.
3. HAVE A FLEXIBLE DIET!
People tend to polarise themselves and put themselves into a corner when it comes to nutrition i.e. full time ketogenic, full time vegan etc. It can work great for some people but we provide you with flexibility to work out what is best for you!
We can pick different ideas from different nutritional lifestyles and fit it to you! For instance intermittent fasting is great and has shown to have many benefits but you don't need to do it everyday and do it to the extremes!
4. USE PROVEN SUPPLEMENTS
For males over 50 I would recommend taking creatine monohydrate. Research has shown it is a safe, cheap and highly effective supplement in retaining and building muscle mass and helping with performance with strength exercises. You will be able to push out a couple more repetitions which will help aid your progress and performance!
Also if you don't get enough sunlight and eat foods high in omega 3 I would also recommend vitamin D3 and omega 3. Many people are deficient in both.
Vitamin D3 is very important for immune function, protecting against cancers, improving heart, bone and brain health! It has also been shown that it may even boost testosterone levels!
There is emerging evidence that Omega 3 can help to retain muscle in combination with strength training and can acutely restore anabolic sensitivity. More research though is needed but even the other benefits of supplementing with omega 3 such as; potent anti-inflammatory properties, improved vascular function, insulin sensitivity, blood pressure and vision. These benefits warrant it to be considered for your overall health anyway!
WHAT YOU GET WHEN YOU JOIN THE GET STRONG GRANDAD'S TODAY!
I take the guesswork out of how you reach your goals with individualised strength training programs.
You have my daily support with any questions you may have and you have my knowledge and experience to draw upon.
You get nutrition advice to help you optimise your results.
We have monthly check-ins to track your progress and to tweak your programs so you are constantly moving in the right direction.
We will have a conversation so I can get to know you a bit more and vice versa.
We will work out if this is right for you and the goals you have.
If we are both in agreement that this can have a major impact on your life and you are ready to commit, we will talk on how we get you started on your journey to a better stronger you!
Stuart M Phillips, Nutritional Supplements in Support of Resistance Exercise to Counter Age-Related Sarcopenia, Advances in Nutrition, Volume 6, Issue 4, July 2015, Pages 452–460,
Mcleod, Jonathan & Phillips, Stuart. (2019). Muscle Anabolic Balance in Aging: Tipping the Scales in Your Favour. Agro Food Industry Hi Tech. 30.
Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225. doi:10.1055/s-0030-1269854