Pre and Post Training Nutrition That Works
Once you’re past 40, your body changes the rules — but most fueling advice doesn’t keep up. Recovery slows. Muscle breakdown speeds up. And skipping meals or underfueling around training quietly chips away at your progress.
Here’s what works:
Before training (1–2 hours prior):
20–40g carbs + 10–15g protein
→ Think Greek yogurt + banana, or eggs + toast.
After training (within 60 mins):
20–30g protein + 40–60g carbs
→ A smoothie with whey protein OR oats and berries, OR chicken and rice.
Why it matters:
After 40, anabolic resistance kicks in — your muscles need more protein and deliberate fuelling to grow, recover, and stay strong. This becomes even more critical if you’re training early, on the go, or pushing hard.
Don’t skip. Don’t under fuel. And don’t assume what worked in your 30s will cut it now.
