What your body really needs during strength training

Strength training is a valuable part of their training regimen for many recreational athletes. Whether you're a martial artist looking to build functional strength, a runner aiming to prevent injuries, or simply someone who wants to stay healthy and strong. Strength training offers benefits for everyone. But training is only one side of the coin. How you organise your nutrition significantly influences how well you recover, how strong you become, and how long you can continue to train healthily.

To provide context: I'm over fifty and do strength training twice a week to complement my regular BJJ training. One session involves a circuit workout on twelve different fitness machines, completing three rounds consecutively. The other session is a group class where we work with barbells, loose weight plates, and bodyweight exercises. This combination works well for me: the circuit training is safe and structured, and the group class offers variety and functional strength with guidance. However, what I've particularly learned is that at this age, your nutrition is at least as important as your training itself. Your body recovers more slowly, needs more support, and is less forgiving of mistakes in nutrition or recovery.

The basics: what your body needs

When strength training, you ask a lot of your body. You break down muscle tissue during training, and your body needs to repair and rebuild it stronger. That process requires the right building blocks at the right time. Without adequate nutrition, you're training, but not making optimal progress. For recreational athletes, and especially for athletes over forty, nutrition is extra important. Metabolism slows down, muscle synthesis becomes less efficient, and the body has more difficulty absorbing essential nutrients.

It's important to know that the precise amount of macronutrients you need varies from person to person. Your age, training intensity, training goals, and overall health all play a role. The general guidelines mentioned below are a starting point, but if you want to know how much protein, carbohydrates, and fats you specifically need, it's wise to have this calculated by a sports nutrition coach. They can create a personalised nutrition plan that fits your situation and goals.

Protein is the most critical factor for anyone involved in strength training. It provides the amino acids needed to repair and strengthen muscle fibres. For recreational strength athletes, an intake of 1.6 to 2 grams of protein per kilogram of body weight per day is recommended. This is more than the general recommendation for inactive people, but necessary for optimal recovery. The most important thing is to spread your protein intake throughout the day. Your body can only effectively process a limited amount of protein per meal for muscle synthesis, so try to get a good portion at each meal rather than cramming it all into one big meal.

This is even more important for older athletes. Research shows that muscle synthesis in older people is less sensitive to protein intake, a phenomenon called “anabolic resistance”. This means that older athletes may need to be at the upper end of the recommended range. Good protein sources include both animal and plant-based options: meat, fish, poultry, eggs, and dairy products on the one hand, and legumes, tofu, tempeh, and nuts on the other.

Carbohydrates are your primary energy source during intensive strength training. They replenish your glycogen stores in your muscles and liver, which you need to lift heavy weights and sustain multiple sets. For recreational strength athletes who train twice a week, a moderate carbohydrate intake is sufficient. You don't need to carb-load like a marathon runner, but you do need to eat enough to support your training. Complex carbohydrates such as oats, whole grain products, rice, and potatoes provide long-lasting energy. Timing can also play a role: many athletes find they perform better if they eat a carbohydrate-rich meal a few hours before training. After training, carbohydrates aid in recovery by replenishing glycogen stores.

Fats are often overlooked in discussions about sports nutrition, but they are crucial. Fats are necessary for the production of hormones, including testosterone, which is important for muscle maintenance and growth. Fats also aid in the absorption of fat-soluble vitamins. Healthy fat sources such as avocado, nuts, seeds, olive oil, and fatty fish should be included in the daily diet. For strength training, it is particularly important not to consume too little fat. Extremely low fat intake can cause hormonal problems, negatively affecting your strength development and recovery.

Hydration also deserves attention. Water plays a crucial role in all bodily processes, including muscle synthesis and recovery. Dehydration reduces your strength, stamina, and recovery. For older athletes, hydration is extra important because the sensation of thirst decreases with age. Make sure you drink enough daily, not just on training days. A good indicator is your urine: light yellow means good hydration, dark yellow means you need to drink more.

Practical food organisation

Theory is one thing, but how do you organise it in a busy life? It’s all about preparation and realistic expectations. You don’t have to be perfect, but consistency makes the difference.

Meal planning helps enormously. If you plan a week ahead, you can ensure you're consistently getting enough protein and other nutrients. This doesn't have to be complex: simple basic meals like a piece of meat or fish, rice or potatoes, and vegetables will cover your macronutrients perfectly. Many people benefit from meal prep during quieter times, such as Sundays. Prepare large quantities that you can use throughout the week: cooked rice, grilled chicken, chopped vegetables. It saves time and ensures you always have good options on hand.

The main principle is protein at every moment of the day. If you have a good protein source at breakfast, lunch, and dinner, you'll more easily reach your total protein intake. For a recreational athlete, it doesn't always have to be perfect: if you eat well most of the time, it's not a problem if it's less than ideal now and then. It's about what you do on average over weeks and months, not about every individual meal.

The timing of nutrition around training can play a role, but it's less crucial than often thought. A meal with carbohydrates and protein two to three hours before training can give you energy. After training, a meal with protein and carbohydrates within a few hours supports recovery. The “anabolic window”, where you must eat protein within thirty minutes after training, is less critical than often claimed. For recreational athletes who train twice a week, timing is less important than for professional athletes. As long as you get enough of everything throughout the day, you're doing well.

For athletes over fifty, there are some additional considerations. Due to anabolic resistance, older athletes may require slightly more protein than younger athletes. Certain nutrients also become more important: vitamin D for bone health, omega-3 fatty acids for anti-inflammatory effects, and vitamin B12 for general health. Some older athletes find they perform better with smaller meals spread throughout the day. And because the sensation of thirst diminishes while the need for fluids does not, hydration requires extra attention.

Creatine: the only supplement that really works

The supplements industry is overwhelmingly large, but for recreational strength athletes, most of it is unnecessary. Good nutrition always comes before supplements. However, there is one supplement that consistently shows positive results: creatine monohydrate.

Creatine is the most researched sports nutrition supplement in the world. It increases the phosphocreatine stores in your muscles, which aids in the production of ATP, the direct energy source for short and intense efforts. In practice, this means you can do a little bit more during training: a few more repetitions, a little more weight, or recover slightly faster between sets. The effect is not dramatic, but it is consistent and builds up over time.

Creatine is particularly interesting for older athletes because it is effective in counteracting age-related muscle loss. The standard dose is 3 to 5 grams of creatine monohydrate per day. Opt for monohydrate, as this is the most researched and proven effective form.

I've been using creatine myself for months and consistently notice a difference. During circuit training, I can manage those extra repetitions I'd normally stop at. In group classes, I feel more power during heavy lifts, and on the mat during BJJ, I notice it in explosive movements. It's no miracle cure, but for the low cost and convenience, it's the only supplement I genuinely see results from.

Other supplements such as protein shakes, BCAAs and pre-workout formulas are usually unnecessary if you eat well. Protein shakes can be useful for convenience, for example after training when you can't eat a full meal immediately. Focus your money and attention on good nutrition. If you want to try one supplement, make it creatine.

The bigger picture

Strength training is valuable, but without proper nutrition, results will lag. For recreational athletes, it’s not about perfection, but a solid foundation: enough protein spread throughout the day, sufficient carbohydrates for energy, healthy fats for hormones, and plenty of water. Organising your sports nutrition doesn’t have to be complicated. Plan ahead, keep it simple, and be consistent.

Creatine is the only supplement that consistently works and is scientifically well-supported. It is cheap, safe, and effective, especially for older athletes. For everything else, it all comes down to your daily diet. That approach, combined with regular strength training, yields the best long-term results. Not for the perfect body, but for a strong and healthy body that will give you many years of enjoyment in sport and life.