Nutrition for Middle-Aged Women

Let’s face it—ageing isn’t for the faint of heart, but that doesn’t mean it has to be all downhill! As a middle-aged woman, your body is an ever-evolving masterpiece, and with the right nutrition and exercise, you can make these years your healthiest yet. At Nourish’d, we’re all about celebrating you with nutrient-packed meals that fuel your vibrant lifestyle, keeping you strong, energised, and feeling fabulous! So, let’s dive into the key nutrition tips for middle-aged women—think protein, creatine, bone health, and more—with a little fun sprinkled in!

1. Protein: Your Secret Weapon for Strength

You know what they say: “Strong is the new sexy!” And when it comes to staying strong as you age, protein is your best friend. As you age, your muscle mass naturally declines (hello, sarcopenia), but fear not! Protein is your ticket to preserving and even building muscle. A solid protein intake helps your body recover after workouts, boosts your metabolism, and keeps your energy levels high. Plus, let’s be real—who doesn’t love a hearty, protein-packed meal?

Aim for 1.2 to 2.0 grams of protein per kilogram of body weight daily, depending on how much you move and groove. Nourish’d has got you covered, offering meals that are bursting with lean meats, legumes, and plant-based protein to help you stay strong and fabulous.

2. Creatine: Not Just for Bodybuilders—It’s Your Energy Boost!

Think creatine is just for those muscle-bound gym rats? Think again! Creatine isn’t just about bulking up—it's also a powerhouse when it comes to supporting muscle strength and exercise performance. Whether you’re lifting weights, chasing after the kids, or powering through a yoga session, creatine helps increase your energy and muscle endurance.

Nourish’d meals contain wholesome, creatine-rich foods like red meat, so you can fuel up for whatever your day throws at you. If you’re looking for an extra boost, creatine supplements are a great way to enhance your strength training routine—hello, superwoman vibes!

3. Bone Health: Calcium + Vitamin D = Stronger Bones

Let's talk bones for a second—because they’re the foundation of your body, and they deserve some serious TLC! As you get older, bone density can decline, but don’t worry—calcium and vitamin D are here to save the day. Calcium is the bone-building superstar, while vitamin D helps your body absorb all that calcium goodness. Think of them as your dynamic duo for keeping your bones strong and sturdy (no osteoporosis here, thank you very much!).

For women over 50, aim for about 1,300 mg of calcium per day. Nourish’d meals are packed with calcium-rich foods like dairy, leafy greens, and fortified options. Pair that with a dose of sunshine and vitamin D-rich foods (or a supplement, if needed), and you’ve got yourself a bone-strengthening routine that’ll have you dancing into your golden years!

4. Exercise: The Fun Stuff You Can’t Skip

Now that you’ve got the nutrition down, it’s time to move! Exercise is the cherry on top of your healthy-ageing sundae. Strength training, cardio, and flexibility exercises are key to maintaining muscle, boosting heart health, and keeping your body mobile.

• Strength training: Don’t be afraid of the weights! Lifting is not just for the gym rats—it’s for all of us who want to preserve muscle mass and stay strong. You can do bodyweight exercises at home or hit the gym with resistance bands or dumbbells.
• Cardio: Whether it’s a brisk walk, a bike ride, or a fun dance class, getting your heart rate up is essential for burning fat and boosting mood. Plus, it’s a great excuse to listen to your favourite tunes (or podcast!) while you get your sweat on.
• Flexibility: Yoga, Pilates, or simple stretching routines are perfect for keeping your muscles long and flexible. Plus, they’re great for stress relief and mental clarity—so you can crush it in every area of your life.

And don’t forget: Nourish’d meals are designed to fuel all your workouts, so you’ve got the energy to keep moving, stretching, and strengthening.

5. Hydration: Water is Your BFF

And, last but definitely not least—hydration! Water is life. Seriously, your body needs water for just about every function, from digestion to skin health to energy levels. Aim for at least eight glasses a day, and make sure to toss in hydrating foods like cucumbers, watermelon, and citrus fruits to keep you feeling fresh and fabulous.

Conclusion: Nourish Your Way to a Fabulous You!

So, there you have it! The secret to thriving in your middle years isn’t about slowing down—it’s about fuelling your body with the right nutrients and getting active in ways that feel good. With Nourish’d, you get delicious, nutrient-packed meals delivered straight to your door, helping you stay strong, energised, and ready for whatever life throws your way.

You’ve got this! Let Nourish’d be your partner in healthy ageing, and let’s keep rocking this life thing, one meal at a time!