Sports nutrition after 50

With age we lose muscle (sarcopenia) — strength training and protein slow it down.

• Protein: 1.2–1.6 g/kg, 25–40 g per meal; shakes are convenient.
• Creatine 3–5 g — helps keep strength and muscle (with healthy kidneys).
• Vitamin D and calcium — for bones.
• B12 — absorption drops after 50.
• Omega-3 — heart and joints.

With a chronic illness or medication (especially blood thinners, blood-pressure or diabetes drugs), agree supplements with a doctor. Be careful with pre-workouts and fat burners.