Diet and Nutrition Principles for the Champion of Aging

With age comes changes in hormones and metabolism.

As a result, can no longer eat as much as we used to and still keep the weight off.

At the same time, we need to eat more protein to build muscle because our bodies don’t synthesize the protein as efficiently as it used to.

As you can imagine, those of us over 50 need to pay much more attention to our diets to achieve our health and fitness goals.

With this article we’ll start taking a deep dive into diet and nutrition for the Champion of Aging.

Diet Macros

No matter what category you fall into (overweight, skinny, muscular, somewhere in between), you’ll need to start paying closer attention to your macros… Protein, Carbohydrates and Fat.

Protein is necessary for building muscle.  The best sources of protein are lean beef, chicken, salmon, tuna, eggs, etc.  Secondary sources include nuts and a variety of beans.

Many people will supplement their protein intake with protein shakes.

Vegans will also likely need to supplement with plant based protein shakes.

Carbs are necessary to provide you with the energy to complete your workouts.

The best carbs for providing this energy are starches such as sweet potatoes and rice, staples among bodybuilders and strongman athletes.

Fats are a key source of energy for the body at rest and during exercise.

Fat is also necessary to absorb certain vitamins and certain unsaturated fats can help to lower the LDL cholesterol in your blood.

Fats found in your animal proteins, nuts and olive oil are the best sources of the right kinds of fats.

The amount of each of these macros that you should consume depends upon your current body type and condition.

Protein

In order to build muscle and increase strength, you need to consume a significant amount of protein.

In general, it is recommended that you consume about 1.5 grams per kilo of bodyweight.  The recommended range is 1.2 to 1.6 grams per kilo of bodyweight.  One kilo is equal to about 2.2 pounds.

Therefore, if you weigh 200 pounds, you weigh about 91 kilos, and you’ll want to consume between 109 to 146 grams of protein per day.

Those who engage in strength training and bodybuilding will argue that you need to eat at least 0.75 grams per pound of bodyweight, and up to 1.25 grams.

At 200 pounds, this would suggest a higher range from 150 to 250 grams per day.

Three ounces of top sirloin steak contains about 23 grams of protein while three ounces of chicken breast contains about 27 grams.

A typical serving of 6 to 8 ounces of each will provide you with upwards of 50 grams of protein.

Here’s the deal though… some research indicates that the body will only synthesize from 25 to 60 grams of protein per meal.   Other research suggests that it will get synthesized into muscle eventually.

With that in mind, it is probably best to shoot for about 20%-30% of your protein needs per meal, depending upon how many meals you eat per day.

If you are not a carnivore, this is going to be a more difficult task.

First of all, it is harder to find sources of high protein in plants.

Secondly, much of that protein is attached to the fiber, which the body can’t digest.

So, you’ll have to eat much more of it to match what you will get from animal source protein,

And, if you are like me, and eggs are not a part of your diet, it may be difficult to consume enough meat.  This is where protein shakes can fill the gaps.

Pay attention to these shakes though.  You don’t want to consume a massive amount of calories with your protein shakes.

A good rule of thumb is to get at least 1.5 grams of protein for every 10 calories in your protein shake.

Carbs

If you are underweight, you’ll also want to consume a significant amount of carbs, probably at least the same amount of carbs as protein.

Starchy carbs such as potatoes, rice, pasta and fruits such as apples and oranges have the most calories.

You’ll definitely want to fuel up on these types of carbs on your training days, but you have to be careful not to overdo it, as these are heavy source of calories.

Vegetables round out the typical sources of carbs, and are the best sources of many of the essential vitamins such as vitamin C and K.

However, these are lower in calories and will not provide you with enough energy if eaten as your only carb source on training days.

Fats

As mentioned, dietary fat is necessary for several reasons, but since carbs are burned first as fuel for your training, consumption of too much fat will result in unwanted fat gains.

In general, your daily fat intake should be no more than about 0.5 grams per pound of bodyweight on average.

You also want to stick with healthier fat sources, such as olive oil, seeds and nuts.  Use butter and other cooking oils sparingly, if at all, and in regard to meat proteins, focus on leaner cuts of beef and pork, and less fatty poultry.

Micronutrients

Micronutrients are essential vitamins and minerals needed for the body to function properly.

Vitamins are organic compounds needed in small amounts for various body functions.  Examples are Vitamin A, C, D, E, K, and the B vitamins.

Minerals are inorganic compounds needed to assist in various body functions.  These include calcium, iron, zinc and potassium, among others.

The primary issue with deficiencies in micronutrients is a weakened immune system.

The best way to get your needed micronutrients is through a balanced diet, and especially through the consumption of vegetables.

Some foods that are particularly rich in micronutrients include salmon, lean protein sources such as lean beef and chicken, leafy greens, berries, garlic, potatoes, and nuts.

It can be quite difficult to be sure to consume all of the needed amounts of micronutrients on a daily basis, so you may need to supplement as needed.

Take stock of your normal diet and find out where you may be deficient.  Find sources in those deficient areas that you may enjoy eating, and if you can’t find any, then use a supplement.

How many calories

The amount of calories you need to consume to maintain your existing bodyweight is dependent upon your age, weight and activity level.

As we age, our Basal Metabolic Rate, or BMR, declines so that we need to eat less and less.

Instead what happens is that people eat more and more as they get older, up to a point, and they become fatter and less healthy.

At a certain point then, we start to lose some appetite and it becomes important to actually fuel up.

This particularly seems to be the case with sedentary people once they hit 80 years old.

To calculate your BMR, go to Calculator.net and search for the BMR calculator.

For a 55 year old male, standing 5’10 and weighing 165 pounds, the BMR is 1,590 calories per day.  This is the amount the body burns to perform its basic functions.

To figure out the typical amount of calories needed by the average male at this age, multiply the BMR x 1.375.  That equals 2,186 calories.  This figure considers fairly normal activity throughout the day, such as going up and down the stairs, walking the dog, etc.

That figure does not consider how much exercise you are doing in your fitness program.

If your goal is to gain muscle mass with a strength training program, you’ll want to consume a bit more calories than your BMR x 1.375.

If your goal is to lose weight, you’ll want to consume less than that figure and increase your overall activity level.

Water

Hydration is absolutely critical to your overall health.  With that said, many people still do not consume enough water throughout the day.

Some people also sweat more than others, and will need to consume more water throughout the day.   Larger people will also need to consume more water than others.

A reasonable starting point is the standard eight glasses of water per day, which is about ½ gallon.  People in the categories above will likely need to consume more.

I recommend starting off the day by drinking a glass of water soon after you wake.  You should also be sure to have water available during your workouts.

Consumption of sports drinks, such as Gatorade, during or after a workout, is also a consideration.

Just be sure to account for those calories in your overall diet plan.  I actually prefer these after a cardio workout where I sweat more to get the added electrolytes.

It goes without saying that you should drink water with each primary meal.

Remember, sugary drinks such as soda and juice will need to be counted toward your overall calories.

Supplements

Supplements are quite popular within the fitness community, but the jury is still out on many of them.

As suggested, the best way to get all your needed protein and nutrients is through food.

Where your diet may be lacking, then consider taking some sort of supplement.

Just be wary of all of the fad supplements that are sold out there.  They can be quite expensive and completely unnecessary.

I do recommend taking a daily multivitamin to fill in some of the micronutrient gaps and it is best to take it with a meal the nutrients don’t just get passed through into your urine.

There are a few other supplements to consider.

Creatine

Creatine is an amino acid located primarily in your muscles, as well as your brain.  Most people get creatine from consumption of meat and seafood.

Athletes will take a creatine supplement, usually found in powder form, to help with their strength training.

Creatine allows the trainee to do more work during a strength training workout.  This can allow for faster progress in gaining strength and increasing muscle mass.

The Mayo Clinic also suggests it may help improve cognitive brain function and counteract age related declines in muscle mass and bone density.

Therefore, creatine is a recommended supplement for use in your fitness program.

Fish Oil

Most Champions of Aging should consider supplementation with an essential fatty acid (EFA) product.

These EFAs include omega-3 fatty acids, which can’t be synthesized in the body.  They must be obtained through dietary or supplemental sources.

Omega-3 fatty acids have a beneficial impact on the risk of cardiovascular disease, and are also involved in the production of eicosanoids, which are involved in regulating systemic inflammation.

Supplementation with omega-3 fatty acids, usually through a fish oil capsule, is not necessary if the trainee regularly consumes cold water fish during the week.  Salmon is one such example.

Vitamin D3

Vitamin D3 plays a significant role in your immunity function, helps to reduce inflammation, and it supports muscle and brain health.

It is also critical for calcium absorption and helps with bone repair, growth and density.

The best way to get Vitamin D3 is through exposure to sunlight.  The body produces Vitamin D3 after exposure to UV rays.

That can present a problem for people who live in areas where there is less sunlight, or who lack melanin, which helps to protect the skin from damage that can be caused by excess exposure to UV rays.

Vitamin D3 can also be obtained through diet from fortified foods and from fatty fish and liver.

People who are unable to get enough sunlight should consider a Vitamin D3 supplement.

People with darker skin should also consider Vitamin D3 supplementation as their skin does not produce Vitamin D3 as well after sunlight exposure.

Final Thoughts

That’s it for this particular deep dive into diet and nutrition for the Champion of Aging.

This is where the Rule of No Extremes really comes into play.

Balance is the key to getting all of your nutritional needs met.

And it is clear that overeating and undereating both can be problematic to the Champion of Agin.

We’ll touch on some strategies down the road.