Food, Fuel & Recovery

Nutrition

You can train perfectly and still not get the results you want. What you eat — and when — matters as much as what you do in the gym. This is not a diet plan. It is an education.

Macronutrients — protein, carbs and fat. Each one matters.

T1D

Managing Type 1 diabetes and training since 2008.

16+

Years of lived experience around nutrition and exercise.

BSc

Sports & Exercise Science — the science behind the advice.

"Most people come to me having tried every diet going. They have cut carbs, gone keto, counted every calorie. Half of them are exhausted and none of them are enjoying their food. Nutrition does not need to be a punishment. Understand the basics, eat sensibly around your training, and let the results come."

The fundamentals

The Three Macronutrients

Everything you eat is made up of three macronutrients — protein, carbohydrates and fats. Each does a specific job. None of them are your enemy.

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Protein

Build & Repair

Protein is the building block of muscle. Every time you train, you create microscopic tears in your muscle fibres. Protein repairs and rebuilds them — stronger than before. Without enough protein, that process stalls.

As you age, your body becomes less efficient at using dietary protein — a process called anabolic resistance. People over 50 actually need more protein, not less.

Aim for: 1.6–2.2g per kg of bodyweight per day.

Chicken, turkey, lean beef
Eggs and egg whites
Fish and seafood
Greek yoghurt, cottage cheese
Lentils, chickpeas, tofu

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Carbohydrates

Fuel & Energy

Carbohydrates are your body's primary fuel source — particularly for exercise. They are stored in your muscles and liver as glycogen. When you train, you burn through that glycogen. Replenishing it is how you recover and perform again.

The type and timing of carbs matters. Whole food sources release energy steadily. Refined sugars spike it and drop it.

Aim for: Complex carbs around training. Less on rest days.

Oats, brown rice, wholegrain bread
Sweet potato, regular potato
Fruit — particularly berries
Vegetables — every meal
Beans and legumes

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Fats

Hormones & Health

Dietary fat does not make you fat. It is essential for hormone production — including testosterone, which declines with age and is critical for muscle and energy. Fat also supports joint health, brain function and vitamin absorption.

The distinction worth making is between unsaturated fats and trans fats found in ultra-processed foods.

Aim for: 20–35% of daily calories from quality fat sources.

Olive oil, avocado oil
Avocado
Nuts — almonds, walnuts, cashews
Oily fish — salmon, mackerel
Seeds — flaxseed, chia

Ageing and nutrition

Why It Matters More After 50

The nutritional advice that worked at 25 does not work the same way at 50. Your metabolism changes, your hormone levels change, your body's ability to recover changes. Ignoring this is why so many older adults train hard and wonder why nothing is happening.

Protein becomes more important, not less

After 50, muscle loss accelerates — a condition called sarcopenia. Adequate protein intake, combined with resistance training, is the most effective tool to slow and reverse it. Most people over 50 are significantly under-eating protein.

Calorie needs shift but quality matters more than ever

Your basal metabolic rate decreases slightly with age. You may need fewer calories overall — but every calorie needs to work harder. Nutrient-dense food becomes non-negotiable. There is no room in an older body's diet for empty calories.

Recovery takes longer and nutrition drives it

Older muscles take longer to repair. Post-workout nutrition — particularly protein and carbohydrates within a reasonable window — directly impacts how quickly and completely you recover before your next session.

Hydration is underestimated at every age

Dehydration impairs performance, slows recovery and affects cognitive function. Most people are mildly dehydrated most of the time. Aim for 2–2.5 litres of water daily, more on training days.

Bone density needs nutritional support

Calcium and Vitamin D become increasingly important after 50 as bone density naturally declines. Dairy, leafy greens, fortified foods and sensible sun exposure all contribute. Resistance training and nutrition work together here — neither alone is sufficient.

Timing matters

Fuelling Around Your Training

When you eat is almost as important as what you eat. Your body has different needs before, during and after exercise. Getting this right means better energy, better performance and faster recovery.

When	What to Eat	Why
2–3 hours before Pre	Moderate carbs, moderate protein, low fat and fibre	Top up glycogen stores without sitting heavy in your stomach. Chicken and rice, oats with protein, or wholegrain toast with eggs all work well.
30–60 min before Pre	Small, easily digestible carbs if needed	A banana, a small oat bar, or a handful of dates. Nothing heavy. Quick energy, not a meal.
During (60+ min sessions)	Water and electrolytes. Optional fast carbs	For sessions under an hour, water is sufficient. Longer sessions may benefit from a small amount of fast-acting carbohydrate to maintain output.
Within 30–60 min after Post	Protein and carbohydrates together	Your recovery window. Protein initiates muscle repair. Carbohydrates replenish glycogen. Aim for 20–40g protein and a moderate portion of carbs.
Evening meal	Protein-led, vegetables, moderate carbs	Most muscle repair happens overnight. A protein-rich evening meal supports this process while you sleep.

Type 1 Diabetes — A Personal Note

I have lived with Type 1 diabetes since 2008. That means I have been managing blood glucose, carbohydrate intake and insulin around training for over sixteen years. It is not something I read about — it is something I do every single day.

For people with T1D, the relationship between carbohydrates and exercise is more complex than it is for everyone else. Blood glucose can drop during aerobic exercise as muscles take up glucose without insulin. It can also rise with intense resistance training due to adrenaline and cortisol. Both need managing.

What I have learned — and what applies to everyone, not just diabetics — is that carbohydrates are not the enemy. Understanding them is. If you have diabetes and want to start training seriously, please speak with your diabetes team before making significant changes to your diet or exercise routine.

Setting the record straight

Common Nutrition Myths

The fitness industry is full of noise. Here are the most persistent myths I hear from new clients — and the honest truth behind each one.

The Myth

"Carbs make you fat"

The Reality

Excess calories make you fat, regardless of source. Carbohydrates are your body's preferred fuel for exercise. Cutting them entirely while training hard is a shortcut to fatigue, not results.

The Myth

"Eating fat makes you fat"

The Reality

Dietary fat is essential. It supports hormone production, joint health and vitamin absorption. Quality fats from whole food sources should be part of every adult's diet, particularly over 50.

The Myth

"You need to eat every 2 hours"

The Reality

Meal frequency has minimal impact on metabolism. What matters is total daily intake of protein, carbohydrates, fats and calories. Eat in a pattern that suits your lifestyle and training.

The Myth

"Protein shakes are essential"

The Reality

Shakes are a convenient supplement, not a requirement. If you can hit your protein targets through whole food, that is always preferable. Shakes simply make it easier when life gets in the way.

The Myth

"Older people should eat less protein"

The Reality

In healthy individuals with no pre-existing kidney disease, higher protein intakes are safe and beneficial. The research on this is consistent. If you have a kidney condition, speak to your doctor first.

The Myth

"Skipping breakfast speeds up weight loss"

The Reality

If intermittent fasting works for your lifestyle and you are hitting your nutritional targets, fine. If it leaves you ravenous and undermines your training, it is not worth it. Sustainability is the goal.

A note on this guidance. The information on this page reflects general evidence-based nutrition principles. It is not personalised medical or dietary advice. If you have a medical condition — including diabetes, kidney disease or cardiovascular disease — please consult your GP or a registered dietitian before making significant changes to your diet. oldschoolPT is a personal trainer, not a physician or dietitian.