Special Needs for Training at MiddleAge? No idea...

[jayjay]

Hi . I'm new in this community, and have been posting a few threads in different categories, sharing my plan to go from GroundZero at 46, to a LeanMeanRidingMachine at 47. I haven't ridden super seriously for almost 10 years, and virtually none in the last 5. I am dusting off my three bicycles and plugging them all back into my life (well , 4 really) . I ride mtn and road, but for now am focusing on the road bike in order to lose weight with least impact ~ I'm feeling so sore and achey, especially my feet these days, which I know is from the extra 45 pounds.

The big nagging question is, at my age, I am clueless as to how I should handle the protein/carb/fats balance. I mean, we are not all generically in the same dietary needs. I avoid packaged foods, make most everything from scratch. I am just curious to chat with some other middle-aged women, and hopefully learn some secrets fromt them, about what works really well for the mid-age female engine. Again, I know we're all different, but I just want to chat about it. THank you in advance !

[KnottedYet]

Lots of fruit and veges, whole grains, chicken, fish, almonds, chocolate, stinky cheeses, crisp beer, rich wine.

I have no idea how many calories or what proportions I eat.

[OakLeaf]

Well I was just reading a study comparing protein synthesis in postmenopausal women vs. men of the same age (the study group were aged 65-80), which found that the women converted a much smaller percentage of their protein intake into muscle. The authors compared their results to other studies of younger populations (pre-menopausal women, with men of comparable age), where there was no significant difference between the sexes.

So the conclusion they drew was that post-menopausal women need to eat more protein than pre-menopausal women, or men of any age.

It was a very small sample, but IIRC the results were pretty striking. Not surprising they couldn't recruit more test subjects, considering the study involved a cannula in each arm (one for protein infusion, one for blood draw) and three quadriceps biopsies

Just one study of a small sample, but "food" for thought

[Starfish]

Oakleaf, that's interesting. Earlier this morning, before reading your post, I was thinking of responding. Here is my one thought on this...

I seem to feel better when I eat more protein than I think I need. I'm not menopausal, yet (maybe some early peri- symptoms, but not much). But, the older I get, I need better recovery, and I really feel better with more protein.

[tulip]

In the words of Michael Pollan:

"Eat food. Mostly plants. Not too much."

Check out his books.

Eat food = eat real food, as real as possible, as unprocessed as possible. Shop from the edges of the grocery store. The middle of the grocery store is where the processed foods are.

Mostly plants = just that. Not ALL plants, but mostly. If you eat meat (I do), the animal from which it came should have eaten plants, not byproducts, not hormones, not other animals. I buy my beef from a local farm. The slaughterhouse is also local, and as humane as slaughterhouses can be. It's a small one, not an industrial one. I've met my future steaks in the field, eating grass (and I'm okay with that; some people may not be okay with seeing animals pre-burger). The same for eggs and other meats--local and well-raised. I grow some of my own veggies, and do my best to buy local at farmers markets. I do buy regular veggies from the supermarket to supplement when I need to.

Not too much = once again, pretty self explanatory. Eat slowly. Savor your food. Overeating has alot to do with eating too fast.

I find these guidelines be be very helpful.

[tctrek]

I am 55 years old and started training on my bike and spinning class about 4 weeks ago, but began working on my weight and eating healthy about 5 months ago and have lost 17 pounds so far. I have 20 more pounds to go. It's somewhat of an irony for me to be on TE as I have almost no estrogen at all , so my biggest problems involve my metabolism or lack thereof, fighting carb cravings and my energy level. My sleep patterns and energy levels have improved significantly on the diet routine below, but I have miles to go before I will consider myself "fit".

Here's what I do: Lots of water, reduce sodium, no caffeine, no carbonated beverages, as many different colors of food a day as you can (fruits, vegetables, chicken, fish, egg whites. And no, Cheetos don't count!), mono-unsaturated fats: olive oil, flaxseed oil, olives, peanut butter, sunflower seeds, pumpkin seeds. Craving sweets? Eat raisins or banana. Several small meals a day 4-5 hours apart. Antioxidants: strawberries, blueberries, walnuts, almonds, salmon, etc. A good multi-vitamin each day and at least 7 hours of sleep.

[Zen]

So the conclusion they drew was that post-menopausal women need to eat more protein than pre-menopausal women, or men of any age.

Just to clarify, that would be for cellular repair and maintenance. Both men and women start to lose muscle mass after about age 30 no matter what your lifting routine.

Vegetables are your friends for weight loss and nutrients. Meat should be treated as a side dish. Unless you do some savvy complementary protein planning you do need some meat for B12 and iron.

In the words of Michael Pollan:

"Eat food. Mostly plants. Not too much."

Check out his books.

Eat food = eat real food, as real as possible, as unprocessed as possible.

Yup.

[farrellcollie]

. I've met my future steaks in the field, eating grass (and I'm okay with that; some people may not be okay with seeing animals pre-burger).

I get lamb from the place where I take my dog sheepherding. I was originally worried about whether I would be upset by being around them first. I found I am not - I am happy to have found a place where I know how the animals are raised and killed (as humanely as killing can be). I am joining fairshares.org for produce and local meat.

[Starfish]

I am happy to have found a place where I know how the animals are raised and killed

That's how I always felt about it when we raised our own beef, pork, chicken, etc.