As a single father with a young son, I’ve always valued the importance of staying active — not just for myself but to set an example for him. It’s also about ensuring I stay healthy and energized as I age. However, I’ve learned exercise alone isn’t always enough — what we eat is vital in how effective our workouts are, especially as we get older.
Here are some dietary tips that have helped me make the most of my exercise routines.
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Prioritize Protein
As we age, our bodies naturally lose muscle, making it essential to consume enough protein to build it and aid recovery. I’ve found incorporating lean meats like chicken and turkey — as well as plant-based proteins like beans, lentils and tofu — into my meals helps me feel stronger and more energized during and after my workouts.
For a quick boost, I sometimes whip up a protein smoothie after a morning jog. It’s easy and nutritious, and my son loves sharing it with me, too.
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Drink Plenty of Water
Hydration is key at any age, but for seniors, it’s even more crucial. Dehydration can lead to decreased performance and even more serious health issues. I make sure to drink plenty of water throughout the day, especially before and after exercise.
I also try to include water-rich foods like cucumbers, watermelon, oranges and strawberries in our meals and snacks. On particularly hot days, I’ll make a refreshing electrolyte drink to stay hydrated.
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Incorporate Anti-Inflammatory Foods
Exercise can sometimes lead to joint pain or inflammation, especially as you get older. Including anti-inflammatory foods in your diet can make a noticeable difference in how fast you recover.
Salmon, walnuts and leafy greens are regular staples in my diet. I also love adding turmeric to soups and smoothies — it’s a powerful anti-inflammatory that keeps my joints feeling good, even after harder training sessions or running around with my son.
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Don’t Skip the Carbs, But Choose the Right Ones
Carbohydrates are the body’s primary energy source and are essential for seniors who exercise regularly. However, not all are created equal. Your metabolism also slows down as you age, meaning you need fewer calories to maintain energy levels. To make the most of those calories, prioritize complex carbs that keep you full and satisfied.
Complex carbohydrates like whole grains, sweet potatoes, oats and quinoa provide sustained energy without the blood sugar spikes associated with simple carbs. These foods are fantastic for fueling your workouts, keeping you going without overeating.
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Get Enough Calcium and Vitamin D
The older you get, the more critical bone health becomes, especially if you engage in weight-bearing exercises like walking or lifting weights. I make sure to include plenty of calcium-rich foods in my meals, such as dairy products and leafy greens.
Additionally, vitamin D is crucial for calcium absorption. Getting more could mean spending a little more time in the sun or taking a vitamin D supplement during the winter months.
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Have Healthy Snacks
Pre-workout and post-workout snacks can significantly improve your exercise performance and recovery. I love a small snack like a banana with almond butter before a workout to give me the energy I need without weighing me down.
If you don’t like exercising with food in your stomach, it’s best to start with something small like a few dates or a handful of nuts to get used to it. Post-workout, I usually opt for something that combines protein and carbs, like a turkey and veggie wrap. It’s quick, easy and replenishes my energy stores.
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Listen to Your Body
Lastly, it’s important to listen to your body’s needs. As a senior, your nutritional requirements may differ from when you were younger, and it’s OK to adjust. Some days, I may need a little extra protein or water, especially after an intense workout or a busy day. The key is to stay in tune with your body and give it the nutrients it needs to thrive.
Stay Strong as You Age
Staying healthy is important for everyone, but it becomes crucial as you get older. Paying attention to what you eat gives you the strength and vitality to smash your workouts and recover effectively.
