Boost Your Metabolism After 40

If you have already hit the milestone age of 40, congratulations you are wiser than the rest! But as author Karen Salmonsohn says, “I’d love to trade some of that boosted wisdom for boosted metabolism.” If this feels familiar, you’re not alone. The good thing is, we can “boost” that metabolism and we can do it by combining smart nutrition and strength training. Science shows us that not only can we slow down these age related changes, we can also reverse them!

Sarcopenia, a fancy word for skeletal muscle decline, starts around age 30. It is very subtle at first, but if left unattended can lead to significant muscle loss and injury. The rate of muscle loss increases with further aging, that’s why it’s so important to address this right away. Remember it is NEVER too late to start. I’ve had clients in their 70’s and 80’s dramatically increase strength and mobility.

Strength training after 40 is incredibly important for maintaining la joie de vivre. Exercise paired with quality protein, carbohydrates and fats improves walking speed, grip strength, functional movement and mobility. All of these things play a major roll in longevity and our day to day operations. Muscle contraction during resistance training stimulates protein synthesis, which is the process in which our muscles adapt strength.  Fueling this process with proper nutrients is a vital step towards successful muscle growth and metabolic function.

As we age anabolic resistance becomes more of an issue, this is why making sure you consume enough protein, especially essential amino acids is key. Leucine, isoleucine and valine are the crucial amino acids for muscle growth. Leucine being the primary trigger for muscle building. Leucine-rich foods include, meat, eggs, dairy, soy products, edamame, lentils, chickpeas, black beans and nuts. Yellowtail fish comes in quite high with 3.9g/cup and black beans, pork, swiss cheese and chicken coming in a close second.

Studies suggest most adults over age 40 should consume 1.2-1.6 grams of protein per kilogram of body weight per day. For example if I weigh 150 lbs I should consume between 81-108g/protein per day. But protein is not all we should focus on, carbohydrates fuel our workouts and aid in muscle recovery. Fats help our body absorb vitamins A, D, E and K. Fats also store energy, maintain hormone function and protect our vital organs! They key is to make sure you are eating quality carbohydrates and fats. Some examples of quality carbohydrate sources include, sweet potato, quinoa, or rice. Some examples of quality fat sources include, olive oil, avocado, almonds, sesame seeds or most nuts.

Portion can be calculated by using an app like MyFitness Pal or Chronometer. You can also use the Hand Portion Method; One serving of protein is the palm of your hand, one serving of veggies is your fist, one serving of carbohydrates is one cupped hand and one serving of fats is the size of your thumb!

An example of a balanced post workout meal would be 5oz chicken baked with olive oil and spices, served over a 1/2 cup of quinoa , topped with cubed sweet potato, sautéed spinach with garlic, sliced avocado and a drizzle of tahini. Try keeping your recipes simple at first so that you can track all of your macronutrients!

Combining consistent strength training with proper nutrition can reverse the age related changes to metabolism and muscle mass.  Fuel your workout 1.5-3 hours before training to stabilize blood sugar and prevent fatigue, if you need you can add a high protein snack 30-60 min before the workout. Hydrate properly throughout your workout, include electrolytes if needed. 30-90 minutes post workout eat a balanced meal with nutrient dense whole foods, this stimulates protein synthesis, helps refill glycogen and reduce muscle soreness. Total daily intake matters far more than timing but this is a great example for the general population. If you need more specific and customized programming I am always here to help!