“Training in your 40s and Beyond”: The importance of nutrition and protein when training.

VitaLife is the trusted provider of high protein quality sports performance products designed to meet the active-life specific nutrition needs of men and women in their 40’s and beyond. VitalLife is a new premium range of whey and collagen protein milk drink supplements, with added key vitamins and minerals, to provide active men and women with the protein and nutrients they need to stay on top of their work-life balance. Research shows that around 20 grams of high quality whey protein that is rich in the requisite essential amino acid called leucine, and collagen proteins consumed soon after activity, augment muscle recovery and repair. VitaLife is a real solution to the needs of active over 40’s, by taking all the guess work out of choosing a before or after activity premium milk drink supplement.

The new VitaLife Premium milk drink supplements provide high quality whey and collagen proteins, essential amino acids including leucine (key driver of muscle recovery), and a range of vitamins and minerals

The right kind of training, followed by the right kind and amount of protein intake at the right time, can augment muscle recovery and growth over time. Proteins are composed of 20 different amino acids that are joined together to make muscle proteins and other body proteins, which have various roles in the body. The essential amino acid called leucine, is particularly importing to optimising post activity muscle recovery. For active men and women, when thinking protein and muscle recovery, think greater daily protein intakes compared to your less-active counterparts and higher protein quality but also, the timing of that protein intake is important.

The amount of protein you’ll need can be easily calculated: over the course of a day, you’ll need around 1.2-1.6 grams of protein per kilogram (kg) of your body weight. So, an 80 kg man will need around 96-128 grams of protein per day. Most people typically get this much protein from their diet. For instance, a small piece of meat or fish (120 gram serve) provides 25 grams of protein. 

The type or quality of protein is also super important, with rapidly digested proteins like milk whey protein coming out on top. Best consumed as a liquid, as in a milk drink, high quality whey proteins are super rich in the most important muscle building amino acid called leucine and active over 40’s seem to need more of this leucine to get the best out of their recovery. 

Consuming high quality protein in the right amount soon after exercise or activity also seems to be important. This means that as a portion of an individual’s total daily protein needs, around 20 grams of high quality protein should be consumed, which should include around 9-10 grams of all the essential amino acids and around 2 grams of the leucine amino acid. Oh, and because the muscle building ‘window’ opportunity continues to function for around 24 hours after exercise, we active over 40’s should aim to eat protein as part of each meal. This can easily be achieved eating legumes, fish, chicken, meat, grains, nuts and seeds, according the Australian Dietary Guidelines. As a rule, aim to eat 1 gram of protein for every 4 kilograms of your body weight. For an 80 kg person, this is 20 grams of protein in a meal.

Recent research also highlights the importance of collagen protein for improving the body’s connective tissue structure and function. One study showed that collagen protein resulted in increased knee collagen and another 6 month study in athletes found that 10 g collagen supplementation decreased knee pain significantly. Yet another study over 3 months showed that exercise followed by collagen intake improved muscle outcomes and increased muscle strength in older men with muscle mass losseswhile another Australian study showed that collagen supplementation taken 1 hour before rope skipping activity “improves collagen synthesis and could play a beneficial role in injury prevention and tissue repair”.

So, what are you waiting for? Grab some VitaLife now to get on with being a better you.

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