Want to age gracefully and stay strong? Here’s what no one tells you

You’ve been setting aside time and putting in the work during your strength training sessions, but are still not seeing much change in the muscle department? You might be wondering: what else could you be doing wrong? Well, the missing piece might not be your workout—it could be your diet.

Nutrition plays a far bigger role in muscle health, strength, and recovery than many people realise—especially for women navigating hormonal changes in their 40s and beyond. Sure, eating a balanced diet is important, but could there be something missing from your meals that you’re not even aware of?

In a recent interview with Annabelle Yeoh, an associate personal trainer at SuRge Strength & Results, she shares how your diet can directly influence your muscle gains—and which key nutrients you’ll want to focus on to support strength and age gracefully. From protein timing to the power of micronutrients like calcium and vitamin D, here’s what you need to know to fuel your body for strength, stamina, and results.

How does nutrition play a role in supporting muscle health and recovery?

Nutrition plays a crucial role in supporting muscle health and recovery, especially when it comes to strength training and exercise. Proper nutrition provides the necessary building blocks for muscle repair, growth, and overall function. For women, particularly during menopause when muscle mass can naturally decline, nutrition becomes even more essential.

What are the key macronutrients and micronutrients that help maximise strength training results?

When it comes to getting stronger and feeling your best, it’s not just about hitting the weights—it’s also about what’s on your plate. You’ve probably heard of macronutrients (or macros for short)—these are your proteins, carbohydrates, and fats. They’re the big players that give your body energy, help build and repair muscle, and support key functions like hormone health. But just as important are the micronutrients, which you need in smaller amounts but can make a huge difference. Think Vitamin D, Calcium, Magnesium, B Vitamins, and Iron—they support everything from bone strength to muscle function and energy levels

How important is protein intake for muscle growth and maintenance?

Protein is the most important nutrient for muscle repair and growth. During strength training, muscle fibers experience microtears, and protein helps repair and rebuild these fibers, making them stronger and more resilient. A good rule of thumb is to consume about 10-20 grams of protein within 30-60 minutes post-workout. Some sources of protein are lean meats (chicken), fish (salmon, tuna), eggs, dairy products (Greek yogurt, cottage cheese), plant-based proteins (tofu, tempeh, lentils, chickpeas, quinoa), and protein powders (whey, pea, or soy protein).

Do protein needs change with age, especially for women in their 40s and beyond?

Yes, protein needs do change with age. As we age, the body’s ability to metabolise protein efficiently declines. This means that older women may require more protein to achieve the same anabolic (muscle-building) response compared to their younger counterparts.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for most adults, but for women over 40, especially those engaging in regular strength training, protein needs are typically higher. A range of 1.0 to 1.2 grams of protein per kilogram of body weight is often recommended to help prevent muscle loss and support overall health.

Are plant-based protein sources as effective as animal-based proteins for muscle health?

Yes, both plant-based and animal-based proteins can support muscle health, but they differ in their amino acid profiles and nutrient content. The key to success with plant-based proteins is ensuring variety and proper protein complementing to get all the essential amino acids, one of which is leucine. 

Leucine is especially important for muscle protein synthesis (the process by which the body repairs and builds muscle after exercise). While plant-based proteins may have lower levels of leucine compared to animal proteins, some plant foods are still good sources of leucine. For example - soy protein, peas, chickpeas, lentils, and beans. You can also use branched-chain amino acid (BCAA) supplements to support muscle health and recovery, though this isn’t always necessary with a well-balanced diet.

What are some common hormone imbalances women face that can affect muscle growth and performance?

Estrogen imbalance: Estrogen is a key hormone that affects muscle function, bone density, and overall strength. During perimenopause and menopause, estrogen levels naturally decline, which can have a significant impact on muscle growth and recovery.

Lack of Testosterone: Testosterone is often considered a “male” hormone, but women produce it in smaller amounts. Testosterone is essential for muscle growth, strength, and performance, and it plays a crucial role in protein synthesis and muscle repair.

Cortisol imbalance: Cortisol is known as the “stress hormone” and is produced by the adrenal glands in response to stress. Chronic stress and consistently high levels of cortisol can have detrimental effects on muscle growth and performance. Elevated cortisol can also increase fat storage, particularly around the abdomen, which may negatively affect body composition and overall fitness.

Insulin resistance: Insulin resistance occurs when the body’s cells become less responsive to insulin, leading to higher blood sugar levels. This is more common as women age, especially those with metabolic conditions like polycystic ovary syndrome (PCOS), obesity, or diabetes. Insulin resistance may hinder the body’s ability to build and maintain muscle mass because insulin also has an anabolic effect on muscle tissue.

How can women optimise their diet to manage stress-related hormones like cortisol, which can impact muscle recovery?

• Focus on anti-inflammatory foods - Omega-3 fatty acids, found in fatty fish like salmon, can help reduce inflammation and lower cortisol levels. Vegetables like spinach, kale, and berries are rich in antioxidants, vitamins, and minerals that help combat inflammation.
• Incorporate complex carbs and fiber for stable blood sugar levels.
• Include healthy fats that can help regulate hormones, including cortisol. 
• Eat smaller, frequent meals to stabilise cortisol throughout the day.
• Consider adaptogenic herbs like ashwagandha and rhodiola to support symptoms of stress.

What should women eat before a strength training session to maximise energy and performance?

A balanced pre-workout meal should provide the body with the necessary fuel to perform at its best and optimize muscle recovery after the workout. As a rule of thumb, you should have simple carbs for quick energy and protein/fat to keep you full and satiated. 

Here are some pre-workout meal ideas:

Two hours before workout:

• Grilled chicken, white rice, and steamed broccoli
• Whole grain toast with almond butter and banana

One hour before workout:

• Apple slices with peanut butter
• Cottage cheese with blueberries

30 minutes before workout:

• A small smoothie with protein powder, spinach, and banana
• Rice cakes with hummus

How soon after a workout should they eat, and what’s the ideal post-workout meal or snack?

A post-workout meal should primarily consist of protein (15-30g) and carbohydrates (30-60g), with a smaller amount of healthy fats (10-15g). These macronutrients support muscle repair, replenish glycogen stores, and reduce muscle breakdown.

While there isn’t an exact timing to consume a post-workout meal or snack but the general rule is within 30 minutes to 2 hours after a workout, a period which is often referred to as the “anabolic window” where the body is especially receptive to nutrient uptake for muscle repair and recovery.

Here are some post-workout meal ideas:

• Protein shake with 20-30g protein (whey or plant-based) and a banana or slice of whole-grain toast
• Grilled chicken and sweet potato or steamed veggies
• Plain greek yogurt and berries or rice cakes

Are there specific vitamins or minerals that women should focus on for better muscle function and hormone health?

• Vitamin D - supports bone and muscle health, regulates hormones including estrogen and testosterone
• Calcium - Important for bone health, muscle function and hormonal balance
• Zinc - Supports muscle repair, immune function and hormone regulation of thyroid and insulin levels
• Iron - Optimises oxygen delivery to muscles and regulates energy levels
• Vitamin E - Reduces muscle inflammation and soreness

What are some common nutrition mistakes women make when trying to build muscle or improve strength?

Not eating enough protein: Protein intake is crucial to stimulate muscle protein synthesis (the process where muscles rebuild and grow after strength training) but it’s sometimes a challenge for women to consume enough protein per meal to meet the minimum daily intake of 1.2–2.0 grams of protein per kilogram of body weight.

Underestimating calories: In order to lose weight or stay lean, many women may tend to eat too few calories, which can slow down or hinder muscle growth.

Overly focused on fat loss instead of muscle gain: While fat loss is a goal for some, it shouldn’t overshadow the importance of building lean muscle mass, which improves body composition and strength. Shift focus from just weight loss to body composition goals through strength training, and well-balanced nutrition.

Inconsistent eating schedule: Skipping meals or not eating regularly can negatively affect muscle growth and metabolism.