Here we are at the start of Part 3! In this series, “A Complete Guide To Working Out For Older Trainees”, I have covered the basics of working out for trainees 50 years old and up, and provided everything you need to know in regards to starting a routine. With that said, as much or more of your success happens in the kitchen. In Part 3, we’ll go into detail about nutrition and supplements. Make sure you’ve read Part 1 and Part 2. With that done, let’s get started!
Eating To Build Muscle For Older Trainees
In order to build more muscle and strength from lifting weights, you need the right balance of macronutrients. What are macronutrients? Put simply, they are the protein, carbohydrates, and fat calories you ingest every day. Eating to build muscle for older trainees is not that different from when you were younger. If you’re new to lifting, I suggest more protein, less sugary carbohydrates, and moderate healthy fats, avoiding saturated and trans fat. If you aren’t new, chances are you already eat this way. The primary takeaway in that case is to keep your protein intake high.
How Many Calories?
For muscle mass, multiply your bodyweight by 16. This will be your starting point. On the other side of the coin, for fat loss, simply begin by reducing daily calories by 250 per day, cutting out all sugary carbs first. This means you will have to track what you’re eating. I use a calorie counting app. You can find these apps on your laptop or phone, in Google Play store, or the iPhone play store. Not tech savvy? Then you will have to keep a hand-written diet journal. Either way, track calories and protein, carbs (total and sugar), and fat grams. I also monitor sodium milligrams.
Protein
Protein can be called the primary “building block” of your body, and if you don’t consistently consume enough, building muscle will be difficult, to say the least. Older trainees need to ingest more protein than younger individuals. Some studies suggest that older people need up to 1.3 grams of protein per kilogram of body weight per day to prevent muscle loss associated with age. I still prefer using pounds, so let’s say you weigh 150 lbs, that works out to be 88 grams of protein per day. (1)
However, anyone who knows my articles, knows I advocate more. I advocate 1 gram per pound of bodyweight at least. For you kilogram folks, and using our 150 lb example, that would be 150 grams of protein per day. Of the 3 macronutrients, protein is the most important, and the least likely to convert to bodyfat.
Protein Foods
Here is a list of good protein foods.
- Low-fat milk
- Greek yogurt (choose low sugar options)
- Cheese (choose low in saturated fat and sodium)
- Cottage cheese (choose low fat)
- Eggs
- Red meat (lean sources only)
- Poultry (watch the sodium content if you buy frozen)
- Fish and seafood
- Beans and lentils
Not included here, but mentioned in the section on supplements, is protein powder. Whey, casein, and plant protein powders are a cornerstone supplement.
Carbohydrates
There are two types of carbs: complex (slow burning, does not cause insulin spikes) and simple (sugary carbs that can cause insulin spikes). Carbohydrates are your body’s preferred fuel source – this includes your muscles. The concern with carbs is that any excess over what the body requires for energy purposes will be stored as body fat. So when someone eats a lot of sugary carbohydrate foods, they quickly reach an excess level, and begin to gain weight. This is compounded by consistency and adding unhealthy fats and excess sodium to the mix. Therefore, you should focus on clean, healthy sources of carbohydrates. (2)
How Many Carbs Per Day
For older trainees, I suggest consuming 1 to 1.5 grams of carbs per pound of bodyweight per day. There’s two considerations here. First, on your workout days, consume about 40-50% of your daily carbs and all sugary carbs in the hours around the workout. Second, the daily total is adjustable. If you have a faster metabolism and do not gain fat easily, you can go a little higher. If you have a slower metabolism or have mobility issues, stay within my suggested range. If you find you are gaining fat around your midsection, the first place to start is to reduce carb calories. I suggest cutting around 200 calories a day while monitoring your midsection.
Carbohydrate Foods
Good carb food choices include the following.
- Whole grains
- Oatmeal
- Brown rice
- Yams
Simple (sugary) Carbs Include:
- Sweet potatoes
- Bananas
- Pears
- Apples
- Oranges
Any carb serving you are considering eating should be roughly 70% complex carbs to 30% simple carbs. However, in the hours around a workout, you can eat more simple carb foods for quick cellular energy (the energy that propels muscle contractions).
Fat
Also called lipids, fat is the most energy dense of the three macronutrients at 9 calories per gram. This is in contrast to 4 calories per gram each for protein and carbs. Fat is essential for the proper functioning of the body. It provides essential fatty acids, which must come from the diet because they are not made by the body. These essential fatty acids are known as linoleic and linolenic acid. They are important for controlling inflammation, blood clotting, and brain development. Fat helps the body absorb and transport vitamins A, D, E, and K.
Types Of Fat
Saturated
This is found mainly in animal and dairy products, such as whole milk, cheese, beef, veal, lamb, pork and ham. Also, you will find this type of fat in some oils, such as coconut, palm kernel and vegetable shortening. These are the biggest dietary causes of high LDL levels (“bad cholesterol”). Keep your saturated fat intake under 10 g per day.
Polyunsaturated
This type of fat is found in things like corn, soybeans, safflower and sunflower oils and some fish oils. This type of fat may help lower total cholesterol.
Monounsaturated
This type is found in vegetable and nut oils, such as olive, peanut and canola. It can help lower LDL, or bad cholesterol without lowering HDL, or good cholesterol.
Most foods are a combination of all 3 fatty acid types; one is typically the dominant type which therefore dictates its classification.
What About Trans Fat?
Trans fat is a manufactured fat that occurs when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. (3)
Your total fat intake should be kept at around 20% of total daily calories.
Fat Foods
Here’s some healthy fatty foods.
- Flaxseed
- Sunflower seeds
- Canola oil
- Olive oil
- Almonds
- Peanuts
- Seafood such as salmon.
Fats To Avoid
- Processed vegetable oils
Fats To Limit
- Butter
- Saturated fats
- Trans fat
Supplements For Older Trainees
A good diet is your nutritional foundation for building muscle and getting stronger. However, getting all the nutrients your body needs is not always easy or convenient. Also, there are a few supplements that can make a difference in your workout performance and your muscle building efforts. That’s where supplements come in.
Protein Powder
A good whey, casein, or plant based protein powder is essential to helping you achieve your daily protein goal. A few shakes per day, with one right after a workout (with fruit for some quick-acting carbs) makes it easy. This is an essential supplement.
Creatine Monohydrate
If you’re trying to build muscle, this is the most time-tested, proven-effective supplement on the market. I suggest using micronized creatine monohydrate. This means its broken down into smaller particles for improved digestion and absorption. Go with an unflavored powder and mix it in your pre-workout on training days, and your first protein shake of the day on your off-days.
Pre-Workout
I won’t work out without a stimulant-based pre-workout. If you use a balanced formula you’ll experience energy, focus, greater endurance, better pumps, and overall better in-the-gym performance. Another must-have.
Fish Oil
This is a source of essential fatty acids that support heart, joint, and brain health.
Multi
Think of a multivitamin as health insurance. It ensures you’re getting all the micronutrients (vitamins and minerals) you need for good health.
BCAAs/EAAs
You may recall I mentioned leucine in Part 1 in my discussion on protein synthesis. Even though not everyone might agree, I advise using an EAA (essential amino acid) supplement that supplies 4 grams or more of leucine. Protein synthesis is a direct trigger of muscle growth and it won’t happen without leucine. Don’t overlook it!
There’s a lot of other supplements you can try besides the ones suggested above. I have used quite a few, and my personal likes tend to include several more than the cornerstone products I listed. Therefore, feel free to shop and try out anything that looks good to you. Of course, there’s only one place to shop for all your supplement needs: illpumpyoup.com, stop by and stock up today!
Recap
Even older trainees can still build muscle and get stronger. The best way to do so is to use resistance training, whether that’s free weights, machines, or bands. The most important element is to realize that you have to make adjustments based on age and any physical limitations.
Training:
- Train every muscle group 2–3 days per week, using primarily compound movements, unless limitations make machines or bands necessary.
- Work your way up to 3 sets per exercise and 8–10 reps per set unless otherwise specified in my listed routine.
- I listed several ways to use progressive overload, use the one that works best for you, and be consistent. It should be a principle that you use your entire training life.
- Recovery is huge!
Nutrition:
- Eat a balanced, high protein diet. You will need more calories (from protein) if trying to build mass, and less calories (cut sugary carbs first) if trying to lose fat.
- Your daily protein intake should be 1 gram per pound of bodyweight.
- Try to eat multiple times per day. This can be your 3 main meals with two high protein snacks in between those meals.
Supplements:
- Cornerstone supplements are protein powder, a pre-workout, creatine, fish oil and a multivitamin/mineral formula. Also, don’t forget a BCAA/EAA formula.
Conclusion
There you have it! The essentials of building muscle for older trainees. Remember, it’s never too late to start building muscle. You just have to follow a regular resistance training program that will challenge your muscles. If you’re new to lifting, make sure you get your exercise form down. That’s huge! Then, make sure you’re eating a healthy diet that’s high in protein, low in sugary carbs, sodium and unhealthy fats. Finally, visit illpumpyouup.com and use those supplements!
References:
- Nowson, C., & O’Connell, S. (2015). Protein Requirements and Recommendations for Older People: A Review. Nutrients, 7(8), 6874–6899. https://doi.org/10.3390/nu7085311
- https://extension.okstate.edu/fact-sheets/carbohydrates-in-the-diet.html#:~:text=Dietary%20carbohydrates%20provide%20glucose%20that%20body%20cells%20can,cells.%20Glucose%20provides%20energy%20for%20all%20body%20cells.
- https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/