The perfect nutrition for 50+

Part 2 of my article for men around 50 and +

You just read my previous article about the workout that's keeping you ripped after 50... but there's more!

Considering that exercise is responsible for 20 to 30 % only of your progress and nutrition for 70 – 80%, ignoring nutrition is not an option.

Knowing how nutrition works will help you utilize it for your fitness and strength gains.

Calories

When you are working towards muscle growth, you have to consume some extra calories to supply the building blocks where they are needed. Using a calorie calculator available on the web, you can define your normal calorie consumption.

During growth phases (bulking), you’ll need to consume an extra 250 – 500 calories per day (stay on the lower side if you gain fat easily).

Healthy options

You need protein to build muscle, roughly 1g per 500g of body-weight. For a 75kg male, this would be 150g/day. The best way is to take a whole protein source with every meal. Go for lean beef, skinless chicken, cottage cheese, eggs, whey protein, tuna and other fish, lentils, tofu, cottages cheese, seeds and nuts.

Each meal should also include sufficient carbs and fats. Think about oatmeal, whole grains, healthy fats found in fish and nuts, leafy veggies, avocados and seeds.

You’ll need plenty of fruits and vegetables to supply your vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.

Avoid white carbs! Always search for whole foods, unprocessed and unrefined foods that come as close as possible to their natural state (like fresh meat, fish, poultry, eggs, vegetables, lentils, fruits, brown rice, oats, quinoa etc.).

Supplements

No supplement can ever replace a healthy, balanced diet and any supplementation should always be done in consultation with a medical professional.

Using supplements can give your body some extra elements it needs to fight inflammation, gain muscle mass, boost testosterone, improve sleep and avoid fatigue.

1. Whey Protein: Drink a 25-30 gram whey protein mixture within half an hour after you complete your workout. This helps gaining lean muscle mass without risking to increase your body fat. According to many studies and research papers, elderly men who drink 20-40 gram whey protein within half an hour after work out gain more muscle mass than those who take less or no whey protein. Pick your whey protein carefully, as plain as possible!

2. Creatine monohydrate: Use 3-5g/day right before a workout. Creatine monohydrate is a natural amino acid combination that can support increased muscle growth and training capacity.

3. Vitamin D3: Take 3000 – 5000 IU/day, ideally in the morning. Vitamin D3 helps maintain strong bones, improve muscle function, but also benefits in protection against cardiovascular diseases.

4. Fish oil: Add 350 – 1000 mg/day with meals, ideally in the form of Krill oil. High-quality fish oil can reduce inflammation, improve brain function, enhance muscle growth and keep the joints flexible.

5. Turmeric or curcumin: add one finger to your morning smoothie. Turmeric is an Asian plant the roots of which contain curcumin, a substance with powerful anti-inflammatory and antioxidant properties. It’s also known to boost the brain hormone BDNF, prevent cancer, help treat arthritis symptoms

6. Zinc: Take 25mg/day in the form of zinc gluconate with your evening meal. Zinc improves immunity and raises testosterone levels.

7. Magnesium: take 400 – 600 mg/day before bedtime in the form of citrate, malate or aspartate. Magnesium supplementation will boost exercise performance, avoid muscle cramps and improve sleep quality.

Don't forget that exercise and a good nutrition not only changes your body, it changes your mind, your attitude, and your mood!

Take care and stay safe,

Jürgen

www.jurgendevyt.com