How to EAT to age healthfully AND maximise training!

Welcome to this week’s newsletter!

In last week’s newsletter we touched upon nutrition briefly in the edition on recovery methods.

However, this week we’re going to expand on the nutritional stuff…

And discuss how food plays a key role in longevity, well being and supporting training and exercise.

We all need to understand that ageing gracefully isn’t just about exercise and staying active.

What we eat is also super important as it fuels the body, provides important nutrients and has a direct influence on many processes in the body.

Let’s break down exactly how to eat to support resistance training and overall health as we age.

Protein: The foundation of strength and recovery

As we get older, maintaining muscle mass becomes more challenging due to age-related muscle loss (also known as sarcopenia).

Resistance training certainly helps combat this, but we also need adequate protein to repair and rebuild muscle.

How much do we need? 

Aim for 0.6-1.0 grams of protein per pound of body weight daily.

OR around 1.2-2.0 grams per KG of bodyweight depending on which metric you prefer.

So if you weigh 150 lbs or 70kg, that’s roughly 90-150g of protein per day.

If you perform a lot of resistance training then aim for the higher end…

Best sources:

• Lean meats (chicken, turkey, lean beef).

• Fish (salmon, tuna, cod).

• Eggs and egg whites (don’t fear whole eggs in moderation).

• Dairy (Greek yogurt, cottage cheese).

• Plant-based options if you’re vegan or more plant based (lentils, beans, tofu, tempeh).

• Protein supplements (whey, casein, or plant-based powders for convenience).

(For the record protein powders and supplements are NOT a necessity if you are eating enough quality protein throughout the day..)

When to eat it? 

Try to spread protein intake throughout the day if possible to optimise protein synthesis. Aim for 25-40g per meal.

Carbohydrates: Fuel for performance and recovery

Carbs can often be misunderstood, but they are essential for energy, particularly when you’re exercising a lot (especially resistance training..).

How many do we need? 

Adjust depending on overall activity levels.

But aim for around approx 1-2 grams per pound of body weight as a rule of thumb if training regularly.

This is not set in stone of course but understand that carbohydrates are “protein sparing” if you tend to favour low carb diets.

On the subject of fat loss also understand that calories matter and just cutting out carbs won’t always be the magic pill..

Best sources:

• Whole grains (brown rice, quinoa, oats, rye bread, sourdough bread).

• Starchy vegetables (sweet potatoes, squash, beets).

• Legumes (lentils, chickpeas, black beans).

• Fruits (bananas, apples, berries).

When to eat?

There’s a lot of different opinions on this but really it comes down to what suits you personally?

Post training is a beneficial time to get some carbs with protein however..

Pairing carbs with protein (chicken and rice, Greek yogurt with fruit for example) to help recovery and refuel.

Healthy Fats: Joint protection and hormonal support

Healthy fats help keep your joints lubricated, support brain health, and regulate hormones like testosterone, which plays a key role in muscle maintenance.

Here’s some of the best sources:

• Fatty fish (salmon, sardines, mackerel).

• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds).

• Avocados and olive oil.

• Dark chocolate (in moderation!).

How much? 

Fats should make up 20-35% of your daily calorie intake.

Prioritise unsaturated fats over processed oils and trans fats AS MUCH AS POSSIBLE.

Some saturated fat from QUALITY sources is ok in small amounts too (grass fed beef for example).

Hydration: The (often) overlooked key to performance and recovery

As you age, your body’s ability to regulate hydration declines, making it even more crucial to stay on top of fluid intake.

Aim for approx 2- 2.5 litres per day and a little extra if you are training hard that day.

Also consider increasing intake if:

• You always sweat heavily during exercise.

• You consume a higher protein diet (as protein metabolism requires more water).

• You feel sluggish or experience joint stiffness.

WATER QUALITY MATTERS so also consider a good water filter such as below:

Bonus tip: Adding electrolytes (sodium, potassium, magnesium) can prevent dehydration, especially if you train intensely and/or in the summer months.

Micronutrients that matter…

Certain vitamins and minerals are particularly important for staying strong, healthy and resilient with age:

Calcium & Vitamin D: Essential for bone health.

• Best sources: Dairy, leafy greens, fortified almond milks.

Magnesium: Supports muscle relaxation and recovery.

• Best sources: Nuts, seeds, spinach, dark chocolate

Omega-3 Fatty Acids: Reduce inflammation and joint pain.

• Best sources: Fatty fish, walnuts, flaxseeds

Collagen & Vitamin C: Helps maintain joint and tendon health.

• Best sources: Bone broth, citrus fruits, bell peppers

I am not a board certified nutritionist or functional medicine Dr, so will refrain from recommending supplements although I do use myself.

(These include a high quality fish oil, vitamin C, vitamin D3 (in winter), magnesium and probiotics…).

If in doubt get tested to find out what you may be deficient in to give a more personalised supplement and nutritional plan for you.

Smart eating habits for longevity

Beyond macronutrients, how you eat matters just as much as what you eat. Here are some good longterm eating habits:

• Prioritise whole and minimally processed foods: Packaged foods with added sugars and refined oils can contribute to inflammation and joint pain.

• Eat mindfully and avoid overeating: Listen to your hunger and fullness cues instead of eating out of habit. Try to finish your meals when you are 80% full.

• Chew up to 30 times with each mouthful: This helps digestion and helps you absorb the goodness from your food, as well as eating slower!

• DON’T abuse alcohol and sugar: Both might contribute to inflammation, muscle loss, and poor recovery.

• Eat organic foods where you can afford it: Expensive yes, but the extra cost means less pesticides and more healthy nutrients…

• Get enough fibre: It supports gut health, digestion, and heart health (chia seeds, legumes etc).

• Walking after larger meals: This is good for insulin management and also digestion, just a short 20 min walk has potent benefits.

• Minimise caffeine after midday: This will help sleep quality..

Bonus tip: Without being too rigid there are some benefits to having a regular eating schedule that is consistent too.

Extra bonus tip: This can be made effective by factoring in a 12 hour daily fast too, so you would eat between 7am and 7pm for example.

Final Thoughts…

As mentioned last week life is meant to be enjoyed, so live by the 80/20 rule where 80% of your diet is good quality food and there’s 20% to allow foods you enjoy!

I am personally NOT an advocate of “faddy diets” that are overly restrictive and not sustainable over the longterm.

You absolutely don’t have to follow everything recommended above, but I hope that it at least gives you some ideas on how you might structure a healthier way of eating.

The key is finding a way of eating to include good eating habits, enough healthy foods, allow some treats, fit your lifestyle and is SUSTAINABLE longterm!

For now thanks for reading today, and stay tuned for the next edition of Train For Life next Saturday!

Daryl