As we get older, maintaining that muscle strength and a healthy weight becomes increasingly important—not just for just so you like what’s staring you back in the mirror, but for your overall health, mobility, and general longevity. And whether you’re 50 embarking on strength and conditioning programs for the first time or a seasoned veteran, proper nutrition plays a pivotal role in achieving those goals. In this article, I’ll explain how you can optimise your diet to lose weight, whilst building muscle, and support your overall strength.
Why nutrition is all-important, but especially for the over-50s
As we age, there are several physiological changes that affect our ability to build muscle and lose weight – they are:
- We lose muscle mass: perhaps somewhat depressingly, after 30, we naturally lose around 3–5% of our muscle mass per decade (it’s a condition that’s known as sarcopenia)
- Our metabolism slows down: hormonal shifts, such as reduced testosterone and oestrogen levels, contribute to a slower metabolism, making it harder to lose fat. Just terrific
- Our recovery capacity decreases: our bodies take longer to recover due to changes in muscle protein synthesis and reduced collagen production
Now, an optimum nutrition plan can help to counteract these changes, but only providing there’s the energy and nutrients needed to fuel workouts, repair the fatigued muscles, and support overall health.
The fundaments of a weight training and nutrition program for the over 50s
1. Balance your macros for fat loss and muscle growth
It all comes down to having the right balance of macronutrients - protein, carbohydrates, and fats – these are essential.
Protein: the muscle builder
Protein is the foundation of muscle repair and growth. And, after 50, as your body’s ability to utilise dietary protein declines slightly, this means you need more protein per kilogram of body weight than younger adults. For some, particularly meat lovers, this will be the perfect excuse to raid the local butcher or meat counter in the supermarket.
Just how much protein are we talking about? Aim for 1.2–1.6 grams of protein per kilogram of target or ideal body weight daily
Sounds a lot – why? Well, protein supports muscle repair after weight training and helps prevent muscle breakdown. You therefore need sizeable amounts to support this. I’m currently on 200g a day against a 2,100-calorie diet which simply means you need to plan your meals more carefully and stock up on those important sources of protein, namely…
Sources: lean cuts of meats (e.g. chicken, turkey, steak, fish), eggs, full-fat Greek yogurt, cottage cheese, tofu, legumes, and protein powders (e.g., whey or plant-based)
Carbohydrates: not the enemy, but your fuel for working out
Fad diets such as the Atkins diet have a lot to answer for with the often-wide misconception that carbohydrates are the ‘enemy’. Oh no, think of them as fuel: Carbs are your body’s primary energy source, especially for intense weightlifting sessions. They are also do some heavy lifting to replenish glycogen stores, which are critical for your recovery.
Aim for: a good guide is 3–5 grams of carbohydrates per kilogram of body weight - depending on your activity level
Why this amount: As we’ve already said, carbs are your energy source – they ensure you have the fuel to lift those weights and recover properly, too
Where you can find them: best sources are whole grains (stuff like quinoa, brown rice and oats), sweet potatoes, fruits, and veg
Fats: essential for your hormonal health
Fats - or to be more accurate, healthy fats - play a key role in your hormone production, including those critical for muscle growth, such as testosterone. Key word here is ‘healthy’. If it’s white and solid when cold (think the rind or fat on meat) then that’s unhealthy, or saturated fat; you need to try and avoid or minimise that stuff. As the Hairy Bikers were fond of saying, ‘where there’s fat, there’s flavour, so be sensible - and don’t look at low fat options; they are invariably enhanced with artificial flavourings, thickeners and other shit to make up for the removed fat. Stick to the ‘proper’ versions of foods (e.g. full-fat Greek yoghurt). It tastes better and invariably is better for you.
What you should aim for: 20–30% of your total calories should come from fats
Why you need them: healthy fats support joint health, reduce inflammation, and help maintain hormonal balance
Good sources: foods such as Avocados, nuts, seeds, olive oil, fatty fish (think salmon, mackerel), and flaxseeds
2. Key vitamins and minerals for the over 50s
A diet that’s rich in essential vitamins and minerals will ensure that your body can function optimally and, furthermore, recover well from workouts. Ideally, you’ll get these from the foods you eat as opposed to supplements, albeit this isn’t always easy.
So, what types of vitamins and minerals are we talking about?
- Calcium supports bone health, which is critical when lifting weights. Where you’ll find it: dairy, fortified plant milks, kale, broccoli.
- Vitamin D boosts calcium absorption and supports muscle function. Where you’ll find it: sunlight, fatty fish, eggs, fortified foods.
- Magnesium aids muscle function and reduces cramps, as well as good for quality sleep. Where you’ll find it: spinach, nuts, seeds, dark chocolate.
- Potassium helps maintain fluid balance and prevent muscle cramps – and no likes those. Where you’ll find it: bananas, sweet potatoes, avocados.
- B Vitamins support energy production. Where you’ll find them: in whole grains, leafy greens, eggs, and legumes.
- Omega-3 fatty acids help to reduce inflammation and promote joint health. Where you’ll find them: salmon, walnuts, chia seeds, and flaxseeds.
3. Timing your meals for optimal results
It’s not just about what you eat. When and how you eat is just as important, particularly for weight training and muscle recovery. Let’s dig into that a bit more.
Pre workout nutrition: time to fuel those lifts
- Why: When you have a combination of carbs and protein, they provide energy and prime your muscles for recovery
- What to eat: a banana with a scoop of protein powder, Greek yogurt with some fruit, or a slice of wholegrain toast with some peanut butter are great pre-workout snacks
- When: no one likes to be bloated going into a gym session, so ideally 1–2 hours before your workout
Post-workout nutrition: it’s all about recovery and growth
- Why: the time post-workout is called the “anabolic window,” which is when your body is most effective at absorbing nutrients to repair and grow muscle
- What to eat: this is a good time to pile in the protein; a meal with this and carbs, such as grilled chicken with sweet potatoes or a protein shake with a piece of fruit. Ideally go for food you chew and your stomach needs to work to digest than drinks
- When: the best time is within 30–60 minutes after your workout
Throughout the day: protein distribution
- Why: when you spread your protein intake evenly throughout the day, it maximises muscle protein synthesis
- What to do: Aim for 30-40 grams of protein at each meal and include a protein-rich snack between meals (I quite like homemade Biltong (dried, marinated beef) which is dead easy to make and a tasty snack whilst working)
4. Hydration and recovery
Making sure that you’re staying hydrated is often overlooked but critical for optimal performance and recovery; many people struggle to drink the requisite amount of water, but it shouldn’t be overlooked; it’s OK to flavour it as, let’s face it, plain water can be a tad boring, especially when you’re drinking litres of the stuff!
Hydration: dehydration can lead to fatigue, muscle cramps, and poor performance all round, so aim for at least 2–3 litres of water daily - and more if you sweat heavily during workouts.
Electrolytes: include electrolyte-rich foods like coconut water or add a pinch of salt to your water after intense sessions. Despite Government warnings about having too much salt, it’s an essential to help you absorb water and balance electrolytes, so make sure you include it!
A sample day of eating for strength training over 50
Here’s a good example of how to help you structure your meals so you take on board all that good stuff:
- Breakfast: a couple of scrambled eggs with sautéed spinach, whole-grain toast, and a side of berries
- Snack: Full fat Greek yogurt with a handful of nuts
- Lunch: Grilled salmon, quinoa, and roasted vegetables
- Pre-Workout: A banana with a tablespoon of almond butter
- Post-Workout: A protein shake with a small apple
- Dinner: Chicken breast, sweet potatoes, and steamed broccoli
- Evening Snack: Cottage cheese with a sprinkle of chia seeds
NOTE: for many, this may seem like a lot of food, and perhaps it is more than they are used to. From personal experience, you can sometimes feel like you are just eating and eating and you’re going to pile on the weight, but it’s quite literally the opposite, but with one vital difference: you’re eating more of the right stuff and this, in turn is being used by your body more effectively.
Why it’s worth it
Optimal nutrition is the cornerstone of any strength and conditioning program - particularly for those of you over 50. With the right balance of macronutrients, micronutrients, and timing, you can:
- Build and preserve your muscle
- Lose fat without feeling deprived or hungry
- Boost your energy and performance in the gym – and elsewhere
- Recover more efficiently
So, in closing, investing in your nutrition is investing in your ability to thrive in every aspect of your life…and proving that age is truly just a number.
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