What Should You Eat After 50? Protein, Carbs, Creatine & More

Are you focusing on the right things for your health after 50? Take the FREE Strong After 50 Assessment to discover how you’re doing in the five areas that matter most—and where you should focus first for the biggest health payoff: https://www.fitnesssolutionsplus.ca/S... How much protein do you need after 50? Should you avoid carbohydrates? Is creatine worthwhile? And if you believe you barely eat, why might you still struggle to lose weight? In this episode, Igor Klibanov speaks with Accredited Practising Dietitian and Accredited Sports Dietitian Gaby Mora about the nutritional priorities that matter most as we age. Gaby explains why adults over 50 may need more protein, when carbohydrates support exercise and whether nutrition should change between training and rest days. They also examine creatine, omega-3 supplements, menopause nutrition and the supposed post-workout “anabolic window.” The conversation concludes with an important distinction: someone can consume too little protein, fibre and other valuable nutrients without consuming too few total calories. Because people frequently forget foods, misjudge portions and underestimate calories, believing that you “barely eat” doesn’t necessarily mean you need to eat more. IN THIS EPISODE: • What ordinary adults can learn from sports nutrition • The most common nutrition mistakes after 50 • Why protein requirements may increase with age • A practical daily protein target for active older adults • Why carbohydrates shouldn’t automatically be feared • When additional carbohydrates can support exercise • Whether you should eat differently on training and rest days • Why the post-workout anabolic window is overhyped • Who is most likely to benefit from creatine • Whether creatine can improve bone density • Which supplements may be worth considering after 50 • The nutritional priorities during and after menopause • The difference between eating too little food and too few nutrients • Why people frequently underestimate their calorie intake • When health conditions and medications require individualized advice ABOUT GABY MORA Gaby Mora is an Accredited Practising Dietitian, Accredited Sports Dietitian and nutritionist based in Canberra, Australia. She has approximately 10 years of experience, primarily in private practice, and has also worked with professional and elite sports teams. Website: https://gabymora.com.au/ Instagram:   / gabymorag   CHAPTERS 00:00 Introduction 00:47 What ordinary adults can learn from athletes 01:46 Common nutrition mistakes after 50 03:17 Why older adults need more protein 04:31 Should you avoid carbohydrates? 07:53 Nutrition on strength, cardio and rest days 09:29 Is the post-workout anabolic window real? 10:51 Who benefits from creatine? 11:56 Does creatine improve bone density? 13:51 Which supplements are worthwhile after 50? 18:03 Nutrition during and after menopause 19:43 Is “eat less” bad advice? 20:34 Can eating more help with weight management? 22:25 Why people underestimate their calorie intake 24:40 Health conditions, medications and online advice 27:06 How to contact Gaby ABOUT IGOR KLIBANOV Igor Klibanov is the author of multiple books on health and fitness and the CEO of Fitness Solutions Plus, a personal training company specializing in helping adults with chronic conditions. Website: https://www.fitnesssolutionsplus.ca/ #NutritionAfter50 #HealthyAging #StrongAfter50