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How does nutrition strategy change for active adults over 60?

  • Posted by: Bas van Beest

Active adults over 60 need a different nutrition strategy than younger athletes. Your body processes protein less efficiently after 60, requiring more protein spread throughout the day. Meal timing becomes more important for recovery and energy, while specific supplements can fill nutritional gaps. This guide covers the practical changes that help maintain muscle, energy, and performance as you age.

Why do protein needs increase after 60 even if you’re active?

Your muscles become less responsive to protein as you age, a process called anabolic resistance. This means you need more protein to trigger the same muscle-building response you got from smaller amounts when you were younger. Active adults over 60 should aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily, compared to 0.8 grams for sedentary younger adults.

The way you distribute protein throughout the day becomes crucial after 60:

  • Your body can only process limited protein at once – eating all your protein in one meal won’t give you the same benefits as spreading it across breakfast, lunch, and dinner
  • Consistent intake combats sarcopenia – regular protein distribution throughout the day helps prevent age-related muscle loss more effectively than sporadic consumption
  • Recovery depends on steady protein availability – distributing protein across meals supports ongoing repair from training sessions rather than limiting recovery to a single feeding window

Your muscle protein synthesis naturally declines with age, making this strategic approach to protein intake essential. When you combine regular exercise with proper protein distribution, you give your body the best chance to preserve and build muscle tissue despite the natural ageing process, maintaining both strength and functional capacity for your active lifestyle.

How should meal timing change for older active adults?

Meal frequency and timing become more important after 60 because your body responds better to consistent nutrient delivery. Eating 25 to 30 grams of protein at each meal provides better muscle maintenance than consuming one large protein portion at dinner. This regular intake keeps your muscle-building processes active throughout the day rather than in one short burst.

Strategic timing around your training sessions offers specific advantages:

  • Post-workout nutrition windows become more critical – having protein and carbohydrates within an hour or two after training helps your muscles recover more effectively as natural repair processes slow down
  • Pre-training meals provide sustained energy – eating a balanced meal 2-3 hours before exercise ensures adequate fuel without digestive discomfort during your workout
  • Consistent daily timing regulates metabolism – eating at roughly the same times each day helps maintain steady blood sugar, regulate hunger signals, and provide predictable energy for training and daily activities

This structured approach to meal timing supports both your immediate training performance and long-term metabolic health. By establishing a reliable eating routine, you create the foundation for consistent energy levels and optimal recovery, which becomes particularly valuable when balancing fitness goals with a busy lifestyle and the natural metabolic changes that accompany ageing.

What supplements actually help active adults over 60?

A handful of supplements provide genuine benefits for active older adults, though food should always come first. The most evidence-based options address specific needs that become more pronounced with age:

  • Vitamin D supports bone health and muscle function – particularly important since many people over 60 have insufficient levels due to reduced skin synthesis and limited sun exposure
  • Omega-3 fatty acids help manage inflammation – these essential fats support joint health and recovery, which becomes increasingly relevant with regular training and age-related inflammatory changes
  • Creatine maintains muscle mass and cognitive function – one of the most researched supplements showing consistent benefits for older active adults in both physical and mental performance
  • Vitamin B12 prevents deficiency-related fatigue – absorption decreases with age, making supplementation valuable especially for those with limited animal product intake
  • Calcium preserves bone density – worth considering if your diet includes limited dairy or plant-based calcium sources, particularly for those at higher osteoporosis risk

The food-first approach means supplements should fill specific gaps rather than replace whole foods. Real food provides nutrients in combinations your body recognises and uses efficiently, along with fibre and other beneficial compounds you won’t find in pills. Use supplements strategically to address individual needs identified through your diet and potentially blood work, ensuring you’re investing in options that genuinely support your active lifestyle rather than following generic recommendations that may not apply to your situation.

How we support nutrition for active clients over 60

We take a personalised approach to nutrition for our active clients over 60, recognising that your needs change as your fitness evolves. Our 360-degree method integrates nutrition with your training, sleep, and stress management for complete wellness support.

Our nutrition support includes:

  • Customised meal planning that accounts for your individual protein needs, preferences, and lifestyle constraints while ensuring adequate nutrient distribution throughout the day
  • Nutrient timing education around your training sessions to optimise recovery and performance, helping you understand when and what to eat for maximum benefit
  • Individual supplement recommendations based on your diet, goals, and any gaps we identify together through assessment and potentially blood work analysis
  • Cooking workshops focused on preparing nutrient-dense meals that support active ageing, teaching practical skills for creating satisfying, protein-rich dishes
  • Ongoing adjustments as your fitness levels and goals evolve throughout your journey, ensuring your nutrition strategy remains aligned with your changing needs

This comprehensive approach ensures your nutrition strategy adapts alongside your training, giving you sustainable habits that support long-term health, energy, and performance at any life stage. By integrating all aspects of your wellness rather than treating nutrition in isolation, we help you build a foundation for continued vitality and strength well into your later years.

Ready to get started with your health and wellness journey? Come try out B-One with the first 3 sessions for only €149. Contact our team of experts today!

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