Here are some informative videos and resources on nutrition and resistance training tailored for individuals over 60:

 

My Nutrition Plan to be Fit & Strong After 60
Physical Therapist Margaret Martin shares her personal nutrition strategy to maintain strength and vitality after 60. YouTube

 

Over 60? Nutrition & Sarcopenia: older adult PROTEIN intake
This video discusses the critical role of protein in combating sarcopenia and maintaining muscle mass in older adults. YouTube

 

Senior Nutrition For Muscle Gain (Secret to Staying Strong After 55)
Discover the importance of protein intake and other nutritional strategies to support muscle gain and strength after 55. YouTube

 

Protein, Metabolism & Aging: Nutrition Tips for Longevity
Explore how protein and metabolism interact as we age, with practical tips for maintaining muscle health and longevity. YouTube

 

Building Muscle After 60
Learn about effective exercises and dietary considerations to build and maintain muscle mass after the age of 60. YouTube

 

These resources provide valuable insights into maintaining and building muscle mass through proper nutrition and resistance training after 60. Incorporating adequate protein intake, regular strength exercises, and balanced meals can significantly impact overall health and longevity.

Creatine can be highly beneficial for seniors who engage in regular exercise, particularly resistance or strength training. Here's a summary of the key benefits:

Increased Muscle Mass and Strength

  • Supports muscle growth when combined with resistance training.

  • Helps counteract age-related muscle loss (sarcopenia), which naturally occurs with aging.

Improved Muscle Energy and Performance

  • Increases phosphocreatine stores in muscles, which helps regenerate ATP (the main energy currency of cells).

  • This can lead to better workout performance, especially during short bursts of high-intensity activity.

Enhanced Recovery

  • Creatine may reduce muscle damage and inflammation, aiding in quicker recovery from exercise.

Improved Bone Health

  • Some evidence suggests that creatine, especially when combined with weight-bearing exercise, may help maintain or even improve bone mineral density.

Cognitive Benefits

  • Creatine may support brain health, potentially enhancing memory and mental clarity—particularly in older adults who may have lower baseline levels.

Safe with Proper Use

  • Studies show that creatine is safe for older adults, with few adverse effects when taken at recommended doses (3–5 grams per day). It’s important to stay well-hydrated while using it.

 

Supplement Key Benefits Usage Tips :

Whey Protein Muscle repair and growth Use post-workout or as a protein-rich snack.

Creatine Monohydrate Increases strength, muscle mass, and energy 3–5g daily; safe and effective for older adults.

 Vitamin D3 Supports bones, muscles, and immune system Often requires supplementation.

 Calcium Strengthens bones, reduces fracture risk Take with Vitamin D for absorption .

Omega-3 (Fish Oil) Joint health, heart support, anti-inflammatory 1,000 mg of EPA/DHA daily .

Magnesium Aids muscle function, energy, and sleep Best forms: citrate or glycinate.

 Vitamin B12 Supports energy, nerve health, and brain function Essential after 60; often needs supplementing .

Collagen + Vitamin C Strengthens joints, tendons, and skin Take pre-workout; Vitamin C aids absorption .

Turmeric/Curcumin Reduces inflammation and joint pain Take with black pepper or fat for better uptake.

 

Food Group Nutritional Focus Examples:

Lean Proteins Builds and maintains muscle Chicken, turkey, eggs, Greek yogurt, tofu .

Fatty Fish Omega-3s, protein, brain and joint support Salmon, sardines, mackerel.

Legumes & Beans Plant protein, fiber, minerals Lentils, black beans, chickpeas .

Dairy/Fortified Options Calcium, protein, Vitamin D Yogurt, milk, kefir, fortified soy/almond milk .

Whole Grains Energy, fiber, B vitamins Oats, quinoa, brown rice, whole wheat.

 Leafy Greens Calcium, magnesium, Vitamin K Spinach, kale, collards.

 Nuts & Seeds Healthy fats, protein, minerals Almonds, walnuts, flax, chia seeds .

Fruits (esp. berries) Antioxidants, Vitamin C, fiber Blueberries, oranges, apples .

Avocados Healthy fats, potassium Add to salads, toast, smoothies.

 Beets Boosts circulation and endurance Roasted or blended into smoothies.