Why we include nutrition in a movement programme

1. Adults over 55 need 50-70% more protein than the standard recommended intake to maintain muscle mass. 2. Inadequate nutrition is the primary reason many older adults do not see results from exercise programmes. 3. When nutrition and training are coordinated, results improve measurably within 8-12 weeks.

The current UK recommended daily allowance for protein is 0.8 grams per kilogram of bodyweight. This was designed to prevent deficiency. It was not designed to maintain strength, bone density, or muscle mass in adults over 55. A position paper from the PROT-AGE study group, published in the Journal of the American Medical Directors Association, recommends 1.0 to 1.2g per kg for healthy older adults, and 1.2 to 1.5g per kg for those who are exercising regularly or recovering from illness (Bauer et al., JAMDA, 2013). For a 70kg person, that is the difference between 56 grams and 105 grams per day. Most people over 55 are eating closer to the lower number.

Your strength coach programmes resistance training three times per week. Your muscles are being stimulated to grow. But if you are not eating enough protein, the raw material for muscle repair is not there. A 2012 study at McMaster University found that older adults who combined resistance training with increased protein intake gained significantly more lean mass and lost more fat mass than those who trained with their usual diet (Churchward-Venne et al., AJCN, 2012). Our nutritionist Emma explains: "I see this pattern constantly. Someone trains hard three days a week and eats well in a general sense. But when we actually measure their protein intake, they are getting 50 to 60 grams a day. Their muscles are being asked to adapt without the fuel to do it."

Nutrition affects recovery in ways most people do not consider. Omega-3 fatty acids (from oily fish, walnuts, and flaxseed) have been shown to reduce exercise-induced inflammation and improve joint comfort. A 2019 systematic review in the British Journal of Sports Medicine found that omega-3 supplementation reduced markers of muscle damage after exercise (Philpott et al., BJSM, 2019). Vitamin D plays a direct role in muscle function. Deficiency is common in adults over 55 in the UK, particularly during winter. A 2019 review found that vitamin D supplementation improved muscle strength in deficient older adults (Wyon et al., Journal of Science and Medicine in Sport, 2019).

At Sway, your nutritionist is part of your team. They know your training schedule. They know your goals. They know your physio's assessment and your strength coach's programme. If your strength coach is building a programme focused on lower-body power, your nutritionist adjusts your protein targets and meal timing to support that specific phase. This is not a meal plan pinned to a fridge. It is ongoing coordination between the person training you and the person advising you on what to eat.

For one week, write down everything you eat and look up the protein content. You do not need an app. A notebook and a search engine work fine. Most people discover they are eating 40 to 60 grams of protein per day. If you are training and over 55, you likely need 80 to 100 grams. That gap is the most common reason people do not see results from exercise. --- References: Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. JAMDA. 2013. Churchward-Venne TA, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids. AJCN. 2012. Philpott JD, et al. Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance. BJSM. 2019.