Training and nutritional considerations for men over 50
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When our male clients first begin the coaching process, it quickly becomes apparent that age is one of their biggest limiting beliefs.
They think that once they reach a certain age, everything becomes much harder. “Wait til you get to my age” they say.
Luckily, we’re here to prove that wrong. At M10 we strive to show what is possible, not just in getting our clients in the best shape of their lives, but making them FEEL like they did in their 20’s.
The nutrition protocols we implement are surprisingly simple, and very effective. But first, why is healthy ageing something we even need to consider? Can’t we just accept the process and everything it entails?
The number of people aged 60 and older worldwide is projected to more than double in the next 35 years. What if we told you that you can influence all the factors that play a role in your quality of life, from improving your day-to-day energy levels, to reducing your risk of future physical injuries?
Here are just a few strategies we use to get our clients looking and feeling younger than ever.
More popular than ever, but still under-appreciated for it’s benefits as you age and improvements in overall quality of life.
When resistance training is applied appropriately, there are countless advantages to both physical and psychological health including a reduced risk of osteoporosis and other chronic diseases, as well as an improved retention of muscle strength and size which may help to reduce the development of sarcopenia.
We would recommend prioritising recovery as much as the training itself, as anabolic resistance may be a potential factor to consider. This simply means that the responsiveness to protein intake is reduced, and therefore it may be slightly harder to recover from high volume resistance training.
With recovery in mind, protein consumption is vital. This is not just over the course of the day, but also protein serving per meal. The consumption of protein helps stimulate a process called muscle protein synthesis which is essential in preventing the breakdown of muscle, as well as the formation of new tissue.
Current research shows that 0.4-0.6g per kg/bodyweight may be an ideal range to aim for within a meal. For a 70kg individual this would be between 28-42g protein within a meal, which should be manageable for most - equating to an average sized chicken breast or good serving of fish.
On a daily basis, we would then be looking to hit around 1.4-2g per kg/bodyweight. Again, for a 70kg person this would be around 100-140g protein.
Although most people are aware how important hydration is for a healthy functioning body, it is still a big speed bump for a lot of individuals. The average sedentary person excretes 2700ml water daily, via respiration, urination and sweat. Water is a vital component in so many of our processes; from performance, to water retention, to the immune system. Given that a human’s body weight is 50-70% water it’s understandable why building habits around hydration can make such a positive impact to the way we look and feel, especially as we age.
Try these methods of improving your water intake:
1. Create a link with another habit to increase consistency. For example, eating is typically habitual - breakfast, lunch and dinner. If you have a glass of water with every meal, then you’re well on your way to getting your daily requirements.
2. Out of sight, out of mind. If you have constant access to a water bottle, then you’re far more likely to maintain an awareness of your fluid intake.
3. Stay ahead of dehydration - thirst, dry mouth, tiredness and headaches. If you feel these symptoms, you’re potentially already dehydrated!
Don’t choose to accept a lower quality of life as you age, when you have the opportunity to reverse a lifetime of bad habits. All you need to do is make the decision to start today.
Would you like to know how we help men over 50 with their nutrition and training programme? Download a copy of the M10 Blueprint today.