Strength Training for Older Adults
To get the most benefits from strength training, it's important to pay attention to your diet and hydration. Proper nutrition and hydration help to fuel your body for exercise and support muscle growth and recovery.
Firstly, it's important to consume enough protein. Protein is essential for building and repairing muscles. Older adults may need more protein than younger adults to maintain muscle mass. Aim for 1-1.2 grams of protein per kilogram of body weight per day. You can get protein from sources such as lean meats, fish, eggs, dairy products, legumes, and tofu.
In addition to protein, carbohydrates are important for providing energy. Carbohydrates are the body's preferred fuel source for exercise. Choose complex carbohydrates such as whole grains, fruits, and vegetables, which provide sustained energy.
Hydration is also important for exercise performance and recovery. Dehydration can lead to fatigue, cramps, and poor performance. Aim to drink 17-20 ounces of water 2-3 hours before exercise, and 7-10 ounces of water every 10-20 minutes during exercise. After exercise, drink enough water to replace any fluids lost during exercise.
Finally, it's important to avoid consuming too much alcohol or caffeine. These substances can interfere with hydration and recovery from exercise. Stick to moderate amounts of these substances, or avoid them altogether if possible.
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