Building Strong Bones & Muscles
As owner of CrossFit Chiltern I’m constantly seeing how powerful our bodies are at any age. Yet, I’m also keenly aware of how our bodies change with time. That’s why I want to talk about two critical components of long-term health and athletic performance that become even more vital as we move into our 40s, 50s, and beyond: strong bones and robust muscles.
As we get older, the demands of daily life combined with the natural aging process can silently chip away at these essential structures. However, with the right approach to nutrition and consistent training, you can not only mitigate this decline but actually continue to build strength and resilience for decades to come. We see it happen all the time here.
The Ageing Body: What Changes and Why It Matters
It’s important to understand the natural physiological shifts that occur as we age, not to feel discouraged, but to know how to proactively address them. Two key processes become more prominent:
- Sarcopenia: This is the age-related loss of muscle mass, strength, and function. After the age of 30, we can lose 3-8% of our muscle mass per decade, and this rate accelerates after 60. Less muscle means reduced strength, slower metabolism, decreased mobility, and a higher risk of falls.
- Bone Density Loss: Our bones are living tissues constantly being broken down and rebuilt. Up to around age 30, bone formation outpaces breakdown. After that, bone loss can slowly begin to outpace formation, leading to weaker bones and an increased risk of osteoporosis and fractures, particularly for women after menopause.
Strong muscles and bones are fundamental to maintaining your independence, vitality, and ability to keep up with your kids (or grandkids!). They also directly impact your performance in the gym, preventing injuries and allowing you to continue lifting heavier, moving faster, and enjoying your fitness journey.
Your Nutritional Toolkit for Stronger Bones & Muscles
The good news is that nutrition plays a monumental role in counteracting these age-related changes. Our Ignite Nutrition Programme, led by our fantastic Dr. Amy George (a practising GP and nutrition coach), focuses on these essential nutrients.
Here are the key players we help our clients focus on:
- Protein: The Non-Negotiable Muscle Builder
If you take one thing away from this blog, let it be this: protein is your best friend for fighting sarcopenia. It provides the amino acids, the very building blocks your body needs to repair and build muscle tissue. As we age, our bodies become less efficient at utilising protein for muscle protein synthesis, meaning we actually need more of it.
- Target: Aim for at least 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a 70kg person, that’s 112g to 154g daily.
- Sources: Prioritise high-quality, complete proteins like lean meats, poultry, fish, eggs, dairy (Greek yoghurt, cottage cheese), and protein powder. For plant-based eaters, focus on a variety of legumes, tofu, tempeh, and quinoa.
- Timing: Distribute your protein intake throughout the day, aiming for 20-60g per meal to maximise muscle protein synthesis. A protein shake post-WOD is also highly beneficial.
- Calcium: The Bedrock of Bone Health
Calcium is the most abundant mineral in your body and is absolutely critical for strong bones and teeth. It also plays a role in muscle function, nerve transmission, and hormone secretion.
- Target: Adults generally need around 1,000-1200 mg of calcium per day.
- Sources: Dairy products (milk, yoghurt, cheese), fortified plant milks, leafy green vegetables (kale, spinach, broccoli), fortified cereals, and bony fish like sardines.
- Vitamin D: Calcium’s Best Friend
Vitamin D is crucial because it helps your body absorb calcium. Without adequate Vitamin D, even if you consume enough calcium, your bones won’t reap the full benefits. It also plays a role in muscle function and immune health.
- Target: Many people are deficient, especially here in the UK with less sunshine. Supplementation is often recommended, especially during autumn and winter months.
- Sources: Fatty fish (salmon, mackerel, tuna), fortified dairy products, some fortified cereals, and egg yolks. While sun exposure is a primary source, always be mindful of skin protection.
- Magnesium: The Co-Factor for Muscle & Bone
Often overlooked, magnesium is involved in over 300 biochemical reactions in the body, including muscle contraction, nerve function, and energy production. It also plays a role in bone health by influencing bone mineral density and regulating calcium levels.
- Sources: Dark leafy greens, nuts, seeds, legumes, whole grains, dark chocolate, and avocados.
- Vitamin K2: The Bone-Building Director
Vitamin K2 (found in fermented foods and some animal products) is vital for bone health. It directs calcium to your bones and teeth, preventing it from accumulating in soft tissues like arteries.
- Sources: Fermented foods (like natto), some cheeses, egg yolks, and organ meats.
CrossFit: Your Partner in Ageing Strong
The best nutrition in the world works hand-in-hand with effective training. This is where CrossFit truly shines for long-term bone and muscle health:
- Strength Training: Lifting weights (like barbells, dumbbells, or even your own bodyweight) places stress on your bones, stimulating them to become denser and stronger. It’s also the most effective way to build and retain muscle mass.
- High-Intensity Interval Training (HIIT): The impact and varied movements in WODs contribute to bone density and muscle resilience.
- Functional Movement: CrossFit trains you for real-world strength, ensuring you can lift, carry, and move confidently as you age.
You are actively fighting sarcopenia and bone density loss every time you step into the box!
By combining your dedication to CrossFit with these targeted nutritional strategies, you’ll not only maintain your strength but build a robust foundation for a lifetime of vitality and activity.
Ready to Optimise Your Health for the Long Haul?
Don’t let age be a limiting factor. By focusing on smart nutrition and consistent training, you can continue to thrive, feel strong, and keep up with life’s demands.
If you’re ready to take a deeper dive into optimising your nutrition for long-term health, performance, and vibrant ageing, our Ignite Nutrition Programme at CrossFit Chiltern is designed for you. Led by our incredible Dr. Amy George (practising GP, CF-L1 coach, and Ignite Nutrition coach), we help you create a personalised plan that covers the six pillars of movement, nutrition, lifestyle, sleep, and support systems.
Book a Discovery Call today with one of our team!
Let’s get you on the path to building your strongest, healthiest self, no matter your age!
[Link: https://kilo.gymleadmachine.com/widget/booking/sdUjnJkKy9dGRSLzEGzz]