Tag: goal-based nutrition

  • Nutrition Over 40: How to Adapt Your Diet as You Age

    Nutrition Over 40: How to Adapt Your Diet as You Age

    Eating healthier becomes even more important as we age due to potential changes in our bodies and lifestyle. While it’s essential for everyone to maintain a balanced and nutritious diet, people over 40 may need to make some adjustments to their eating habits. Here, we’ll explore some of the reasons why dietary changes may be necessary as we age and provide tips for adapting your nutrition over 40 to support better health and performance.

    You may like: The Over-40 workout plan to build lean muscle

    You may also like: The Over-50 workout plan to stay strong and flexible

    Potential Metabolic Changes

    Though there isn’t definitive evidence that metabolism slows down as we age, it’s possible that changes in lifestyle and activity levels can contribute to a decrease in metabolic rate. Nutrition over 40 should account for the potential of a slower metabolism. This means your body may require fewer calories to maintain weight, so it’s essential to monitor your calorie intake and adjust accordingly to prevent unwanted weight gain.

    Tip: Consider tracking your calorie intake and adjust portion sizes based on your activity levels and weight management goals.

    Related: 6 steps for starting a new diet that works for you

    Hormonal Changes

    As we age, hormonal changes may impact our health and well-being, particularly the decline in testosterone levels in men. Lower testosterone levels can lead to reduced muscle mass, decreased bone density, and increased body fat. Women also experience hormonal changes as they age, such as the decrease in estrogen during menopause, which can affect bone health and body composition. It’s essential to maintain a balanced diet and stay active to help counteract these hormonal shifts.

    Tip: Incorporate foods that promote hormonal balance into your diet, such as healthy fats (avocado, olive oil, nuts, and seeds), lean proteins, and antioxidant-rich fruits and vegetables. Engaging in regular physical activity, including strength training, can also help maintain muscle mass, bone density, and overall health during hormonal changes.

    Muscle Mass Preservation

    As we age, the potential for losing muscle mass increases. When you’re looking at your nutrition over 40, ensuring adequate protein intake can help preserve muscle mass and support overall health. Research suggests that older adults may require more protein than their younger counterparts to maintain and build muscle mass.

    Tip: Aim for a daily protein intake of 1.2-1.5 grams per kilogram of body weight, and include high-quality protein sources like lean meats, fish, eggs, dairy, and plant-based options like beans and lentils.

    Related: The 25 best foods for building lean muscle

    Bone Health

    The risk of developing osteoporosis increases with age, particularly for women after menopause, but also for men. Adequate calcium and vitamin D intake are crucial for maintaining bone health and reducing the risk of fractures.

    Tip: Incorporate calcium-rich foods like dairy products, leafy greens, and fortified foods into your diet. Aim for 1,000-1,200 mg of calcium per day, and consider a vitamin D supplement to support calcium absorption.

    Heart Health

    The risk of cardiovascular disease increases as we age. To support heart health, it’s essential to prioritize a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting saturated fats, trans fats, and added sugars.

    Tip: Opt for heart-healthy fats like those found in avocados, nuts, seeds, and fatty fish like salmon and sardines. Also, consider adding more fiber-rich foods to your diet to help lower cholesterol levels and maintain a healthy weight.

    Hydration

    Staying hydrated is vital for overall health, and it’s essential to drink enough water throughout the day. As we age, our sense of thirst may not be as strong, making it even more important to pay attention to our fluid intake.

    Tip: Aim for at least 8-10 glasses of water per day, and consider consuming water-rich foods like fruits, vegetables, and soups to help maintain proper hydration.

    Don’t forget to follow us on social media: Instagram, Facebook, and Twitter.

    Got a question or feedback? Hit up Mike on Instagram, Facebook, and Twitter.

    Be first to know about our latest content drops! Sign up for our monthly newsletter.

  • Eating for Muscle vs. Eating for Endurance: Tailoring Your Nutrition for Your Fitness Goals

    Eating for Muscle vs. Eating for Endurance: Tailoring Your Nutrition for Your Fitness Goals

    Proper nutrition is the difference-maker between hitting your goals and not. You can have the best workout plan in the world, without the right goal-based nutrition plan to go with it, you’re fighting an uphill battle. Whether you’re aiming to build muscle or improve your endurance, your dietary choices and habits can significantly impact your progress.

    What makes nutrition a bit tricky is that your plan could look a lot different based on your goal. For example, if you want to change your body composition, your nutrition plan is going to look different than if you want to increase your endurance like a distance runner or triathlete.

    Below, we breakdown how it might look different so you can tailor your nutrition according to your goals.

    Related: Intuitive eating for lean muscle isn’t as easy as it sounds

    Related: 6 steps to starting a new diet that works for you

    Goal-Based Nutrition: Macronutrient Differences

    Protein

    Higher protein intake for muscle building: Building muscle requires an increased protein intake to support muscle growth and repair. Aim for 1.2 to 2.0 grams of protein per kilogram of body weight daily, focusing on high-quality sources such as lean meats, dairy, eggs, and plant-based options like beans and tofu.

    Moderate protein intake for endurance training: Endurance athletes still require protein for recovery and maintaining muscle mass, but their needs are slightly lower. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily, focusing on quality sources.

    Carbohydrates

    Moderate carbohydrate intake for muscle building: While carbohydrates are important for energy, muscle builders should focus on a moderate intake to support their workouts and recovery. Aim for 3 to 5 grams of carbohydrates per kilogram of body weight daily, prioritizing complex carbs like whole grains, vegetables, and fruits.

    Higher carbohydrate intake for endurance training: Carbohydrates are the primary fuel source for endurance athletes, making them essential for sustained energy. Aim for 6 to 10 grams of carbohydrates per kilogram of body weight daily, focusing on complex carbs for sustained energy release.

    Fats

    Sufficient healthy fats for muscle building: Healthy fats are essential for overall health, hormone production, and providing energy. Muscle builders should aim for 0.5 to 1.5 grams of fat per kilogram of body weight daily, focusing on sources like avocados, nuts, seeds, and fatty fish.

    Adequate healthy fats for endurance training: Endurance athletes also require healthy fats, particularly for longer events. Aim for 0.5 to 1.0 grams of fat per kilogram of body weight daily, prioritizing the same healthy fat sources as muscle builders.

    Meal Timing and Frequency

    Muscle building

    Frequent meals and snacks to support growth and recovery: Muscle builders should aim for 5-6 smaller meals or snacks throughout the day, ensuring a steady supply of nutrients to support muscle growth and recovery.

    Endurance training

    Focus on fueling before, during, and after workouts to maintain energy levels: Endurance athletes should prioritize meals and snacks that provide sustained energy for their training sessions, emphasizing pre-workout, intra-workout, and post-workout nutrition.

    Pre- and Post-Workout Nutrition

    Muscle building

    Emphasize protein and carbohydrates for recovery and growth: Post-workout nutrition for muscle builders should focus on a combination of protein and carbohydrates to support muscle repair, growth, and glycogen replenishment. Aim for a 3:1 or 4:1 ratio of carbohydrates to protein within 30-60 minutes after training.

    Endurance training

    Focus on replenishing glycogen stores and maintaining energy levels: Endurance athletes should prioritize carbohydrates in their post-workout nutrition to replenish glycogen stores and maintain energy levels. Protein is still important for recovery, but the focus should be on a 3:1 or 4:1 ratio of carbohydrates to protein.

    Remember, Goal-Based Nutrition is Make or Break

    Understanding the key differences in nutrition strategies for muscle building and endurance training is crucial for optimizing your progress toward your fitness goals. You must tailor your macronutrient intake, meal timing, and pre- and post-workout nutrition based on whether you’re aiming to build muscle or improve endurance. And by adopting the appropriate nutrition plan, you’ll be better equipped to support your workouts, recovery, and overall progress in achieving your fitness goals.

    We definitely encourage you to consult a registered dietitian or nutritionist to help develop a personalized nutrition plan that meets your specific needs and preferences.

    Don’t forget to follow us on social media: Instagram, Facebook, and Twitter.

    Got a question or feedback? Hit up Mike on Instagram, Facebook, and Twitter.

    Be first to know about our latest content drops! Sign up for our monthly newsletter.