Eating for strength, not for a number on the scale

When people start training, the first question about food is often how to lose weight. It is a fair question. But for most adults, and especially after fifty, a better question is this: am I eating enough to build and keep muscle?

Why muscle matters so much

From about our thirties we slowly lose muscle every decade unless we do something about it. Less muscle means weaker legs, slower metabolism, more aches and a higher chance of falls later in life.

Strength training is the signal that tells your body to keep its muscle. Food, and protein in particular, is the building material. You need both.

Protein, simply

Protein comes from meat, chicken, fish, eggs, dairy, beans, lentils and chickpeas. Many older adults eat less of it than they need, often because their appetite shrinks or because breakfast is just toast and coffee.

A simple rule that works for most people:

• Include a palm sized portion of protein at every meal, not only at supper.
• Make breakfast count. Eggs, plain yoghurt or a bit of cheese makes a real difference.
• Have a protein snack after a strength class, like yoghurt, a glass of milk or a boiled egg.

If you have kidney disease or another medical condition, speak to your doctor or a dietitian about the right amount for you.

Building a plate

You do not need to weigh your food. Picture your plate:

1. Half vegetables or salad, as many colours as you can manage.
2. A quarter protein.
3. A quarter starch, preferably the less refined kind like potatoes with skins, brown rice or oats.

Add a little healthy fat like olive oil, avocado or nuts, and drink water through the day. Thirst signals weaken as we age, so do not wait to feel thirsty.

Habits over diets

Strict diets tend to last a few weeks. Habits last years. Pick one change, like a better breakfast, and keep it up for a month before adding the next.

The goal is not to eat perfectly. It is to give your body what it needs to stay strong for a long time. Pair that with two or three good classes a week and you will feel the difference long before the scale shows it.