What Eating Properly Actually Looks Like After 35
Former athletes normally know how to push themselves. That is rarely the problem.
The problem is that many are still eating like the training will take care of everything else. That might have worked at 22. It usually does not work as well at 38 or 45 when recovery is tighter, life is busier and maintaining muscle matters more.
This does not mean you need a strict meal plan. You need to build more protein into the meals you already eat.
The Problem is Not Bad Food
Most former athletes are not living on takeaways and sweets. Their meals often look sensible. Porridge for breakfast. A wrap for lunch. Pasta for dinner. Fruit or nuts as a snack.
The problem only becomes obvious when you track the protein. Many people are eating around 60 to 80 grams a day. Their target may be much higher depending on bodyweight, training and goals.
The food is not bad. It is just not built around the goal.
What a Higher-Protein Day Can Look Like
Breakfast could be 3 eggs on toast. Depending on the bread and extras, that may provide roughly 20 to 25 grams of protein. If you prefer porridge, keep it. Add Greek yoghurt or protein powder.
Mid-morning could be a high-protein Greek yoghurt or skyr. That may give you around 15 to 20 grams depending on the brand.
Lunch could be a wrap built around a proper serving of chicken, tuna or salmon. That may provide 30 to 40 grams depending on the portion.
An afternoon shake may provide another 20 to 30 grams.
Dinner with a proper serving of meat, fish, tofu or another protein source may provide another 30 to 40 grams.
That can bring the day to roughly 115 to 155 grams depending on portions and products.
No meal prep marathon. No food group bans. No cutting out carbs.
Podcast Episode 38: What Eating Properly Actually Looks Like After 35
I recorded a full episode showing what a normal higher-protein day actually looks like. Meal by meal. No nonsense.
Live NOW! Listen here:
Three Swaps To Start With
You do not need to change everything at once.
Start with breakfast. Add Greek yoghurt or protein powder to porridge or have eggs alongside it.
Then improve lunch. Use a proper serving of chicken, tuna, salmon, turkey or beef instead of a small amount of filling.
Finally, improve the afternoon snack. Swap biscuits or crisps for Greek yoghurt, skyr, a shake or a protein bar.
Those changes can add another 40 to 60 grams of protein without changing dinner.
A Real Coaching Example
One client in his late 40s was already training 4 times a week. Effort was not the issue. But his progress had stalled.
When we reviewed his food, he was eating around 65 grams of protein a day.
We set a higher target based on his weight, training and goal.
We changed nothing about his programme. We simply improved his protein intake.
Four weeks later, he was lifting more than he had in years.
Same person. Same gym. Better nutrition.
You Do Not Need A Meal Plan
A meal plan often works until real life gets busy. A better baseline is more useful.
Build protein into breakfast. Anchor lunch around it. Use one higher-protein snack. Keep dinner simple.
Small decisions you can repeat are worth more than a perfect plan you abandon after 10 days.
DM me REBUILD on Instagram for the application.
Paul Hughes
— Templetown Strength & Conditioning, Carlingford