5 Nutrition Tips For Older Lifters

Here’s 5 Nutrition Tips For Older Lifters. Proper nutrition is critical for every lifter but becomes even more important with age, because recovery takes longer and protein synthesis naturally slows down. It should be clear that building muscle and staying strong after 60 isn’t just about the workouts—it’s also about how you fuel your body. In this article, I’ll reveal everything you need to know, so let’s jump right in!

Key Nutrition and Supplement Tips for Older Lifters

Nutrition Tip # 1 – Make Protein A Priority

Older lifters should aim for 25–40 grams of protein at each meal. Lean meats, fish, eggs, Greek yogurt, and plant proteins all count. This can wind up being a lot of protein every day. Whey protein supplements can be a big help to fill in the gaps. It’s convenient, easy to use, and portable. I recommend the following protein powder: Hi-Tech Precision Protein. This is an advanced protein powder that targets protein synthesis (a muscle growth trigger). 

Nutrition Tip # 2 – Spread Your Protein Intake Out Over Several Meals

Instead of a couple big servings of protein with a main meal or two (a recent trend), older lifters (and younger ones too) should be spreading protein over several meals: take in protein at breakfast, as part of a mid-morning snack, at lunch, as part of a mid-afternoon snack, and at dinner. This keeps your muscles supplied throughout the day.

My recommendation for how much protein per day you should consume is nothing new, and it’s the same for younger and older lifters alike. I suggest 1 gram of protein per pound of bodyweight. A major reason for my timing suggestions is convenience. I don’t know about you,but I would rather eat my daily total over the day’s meals and snacks, not in 1-2 really big meals. 

Not to mention, if you’re a bigger lifter, you’ll need to either consume more protein in each feeding or add a couple of shakes/light meals. 

Nutrition Tip # 3 – Don’t Skip Carbs

While excess carbs can cause a number of problems, they are still crucial when eaten wisely. Carbs fuel your workouts and help with recovery. Choose whole-food sources like oats, potatoes, fruit, and brown rice instead of junky processed options. 

Remember to keep sugary carbs low. In fact, I advocate eating roughly 50% of the day’s carbs in the hours around your workout. I also suggest eating all of the day’s sugary carbs within this timeframe. What about off days? You should still eat carbs to support recovery, but in general I suggest cutting your carb intake on off days by 20-30%, with simple carbs taking the hit first. 

Nutrition Tip # 4 – Remember To Stay Hydrated

Dehydration can sneak up pretty quickly on anybody, especially on those hot summer days. Keep a water bottle nearby during training (and in general), and add an electrolyte formula to your workouts. I suggest Kaged Hydration. 

Nutrition Tip # 5 – Support Recovery with Micronutrients

I have always believed that recovery is critical. I have never been one of these people that trains 6-7 days a week without ever taking a day off. When it comes to recovery, besides rest and plenty of calories, I also suggest getting in the micronutrients (vitamins and minerals). 

For example, the B vitamins, calcium, vitamin D, vitamin C, zinc, iron and magnesium are essential for optimal muscle growth. Plus, the ones not mentioned are essential for optimal health. Therefore, I advise taking a daily multivitamin. It can cover the nutritional basics and ensure you don’t have any nutritional gaps.

Summary

It goes without saying that with the right nutritional and supplement strategy, older lifters can recover better, train harder, and continue building strength. It’s important to think of food as fuel for performance, not just calories. It’s also smart to make full use of the proper supplements as suggested in this article. With that in mind, stop by illpumpyouup.com/ and stock up!