HOW TO FUEL your midlife comeback

Want to kickstart your fitness programme? Jason Smith, owner of Fit in Midlife, explains how to eat, train and recover for maximum results in your second act

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In my last article, Getting Fit in Your 50s (MF September), I shared why midlife is the perfect time to take your health and fitness seriously, and what to expect when you get back to regular workouts.

This article is a practical guide to what to eat, how to train, and how to recover to get the best results in your 50s and beyond.

Because in midlife, it's not just about working hard, it's about working smart.

If you've already started to build momentum, this will help you accelerate. If you've yet to start, consider this your roadmap.

How to fuel your midlife comeback

Midlife is not the time for crash diets or fads. It's time to eat with purpose. To fuel recovery, stabilise hormones, and support lean muscle.

1. Prioritise Protein and Carbs

Protein is essential for muscle repair, metabolism, and hormonal health. Aim for 1.5-2g of protein per kg of target body weight daily.

Carbohydrates are not your enemy. Focus on complex carbs like oats, rice, veggies, fruit, and whole grains and consume them an hour before workouts for best effect.

2. Limit the Effects of Alcohol

Alcohol reduces sleep quality, lowers testosterone, increases fat storage, and slows recovery.

One or two drinks a week is manageable. More than that, and it becomes counterproductive. Believe me I know. I maintain that cutting out alcohol was the single biggest thing that impacted my fitness and health.

3. Nutrition for Vegetarians and Vegans

Focus on protein, iron, B12, and Omega-3s.

Combine complementary proteins (e.g., beans + rice) and consider supplements to fill any gaps.

4. Intermittent Fasting (IF):

I practice IF when I am cutting body fat. It accelerates my results but also leaves me feeling and thinking sharper. But be careful. IF can limit muscle gain and cause low energy if you under-eat.