Efficient training and nutrition after 40: fit despite a stressful working day
Fit for everyday working life:
Integrate exercise and nutrition seamlessly into your everyday life.
Efficient nutrition:
Protein and nutrients specifically for muscle building and health.
Stress management:
Combining training and productivity - e.g. learning a language while jogging.
Why Stress Harms Your Body and Mind
Stress is a constant part of modern life, whether it comes from intense workweeks, challenging projects, or personal responsibilities. However, the silent damage that chronic stress causes to your body is often underestimated:
- Muscle Loss: Stress hormones like cortisol inhibit protein synthesis, leading to muscle breakdown. This is particularly problematic for those over 40, where age-related muscle loss is already a concern.
- Slowed Metabolism: Stress disrupts energy balance, contributing to fatigue and weight gain.
- Weakened Immune System: Chronic stress increases susceptibility to illnesses and inflammation.
Key takeaway: Without proper balance, stress affects not only your physical health but also your mental clarity, energy levels, and resilience.
Fitness: The Antidote to Stress
Targeted exercise is far more than just fitness training – it is an essential pillar for keeping body and mind in balance. Especially from the age of 40 fitness and nutrition for over 40s help to actively counteract stress and stay healthy in the long term.
How exercise reduces stress
- Lower cortisol: Regular exercise reduces stress hormones such as cortisol and activates the parasympathetic nervous system – the “resting mode” of your nervous system.
- Maintain muscle mass: Without targeted measures, you lose up to 2% of your muscle mass every year from the age of 40. With strength training and a protein-rich diet – key elements of efficient training and nutrition from 40 – you can stop this loss. Use our protein calculator to calculate your individual requirements.
- Mental strength through movement: Mental strength through exercise: Sport not only strengthens the body, but also the mind. Studies show that exercise promotes the production of BDNF (Brain-Derived Neurotrophic Factor), a protein that improves cognitive functions.
The problem of nutrition: more protein, less time
As we get older, proper nutrition becomes increasingly important to maintain muscle mass and vitality. But in a hectic working life, it is often difficult to cover your needs.
The underestimated protein requirement from 40
From the age of 40, your metabolism reacts less sensitively to protein, which increases the need for high-quality protein.
- Expert recommendation: 1.5 g protein per kilogram of body weight. You can find out more here.
- Leucine: This essential amino acid is the strongest activator of protein synthesis. Around 5 g of leucine per portion is necessary to promote muscle growth.
The challenge
However, in a hectic everyday life, it is often difficult to achieve this amount through normal meals such as business lunches or festive dinners. For example, deliver:
- 100 g chicken meat: 1.7 g leucine.
- 3 eggs: 1.3 g leucine.
Protein shakes such as NoDoubt SilverGreen offer an efficient solution to meet your needs.
Integrate exercise and nutrition into your everyday life
A full calendar and a demanding job often leave little room for personal goals. But fitness and nutrition for over 40s are not time-consuming extras, but essential components for staying fit and healthy. With smart strategies, you can easily integrate exercise and nutrition into your everyday life without sacrificing extra time.
Efficient workouts: less time, more impact
When time is short, High-Intensity Interval Training (HIIT) is an excellent way to increase fitness quickly and effectively. Studies show that just 15 minutes of HIIT three times a week can significantly improve endurance, muscle strength and fat burning.
Example of a HIIT workout:
- 30 second squats: For legs and gluteal muscles.
- 20 second plank: Strengthens the abdomen, back and core.
- 10 second break: Recovery for the next round.
You can repeat this circuit for 10-15 minutes. The advantage of HIIT: it boosts fat burning, which remains active even after the workout. HIIT is particularly ideal for people over 40, as it slows down the age-related decline in cardiovascular fitness. Read more about this in our previous blog post.
Exercise with added value: combining productivity and fitness
Podcast walks: learning and relaxing
A walk is not only good for your physical fitness, but also promotes your mental development. Listen to inspiring interviews, professional training or podcasts about your interests while you’re on the move. Scientists have found that moderate exercise increases concentration and creativity – perfect for a productive break. Here is the source.
Language training while jogging: Heart health and language learning
Make double use of your running training by teaming up with a tandem partner arrange to go jogging. A tandem partner is someone who speaks a language fluently that you want to learn and who also wants to learn your native language. While you are jogging together, you can take it in turns to talk in both languages.
Conversations during jogging keep you in the basic range of your endurance – an intensity at which you can still have a conversation without any problems. This range is ideal for your cardiovascular system and ensures a lasting improvement in your fitness. More about training in the basic area.
Scientific advantage: Exercise increases the supply of oxygen to the brain, which increases cognitive receptivity. According to a study by the University of Illinois, such learning sessions while jogging promote the formation of new neuronal connections. This is a fun way to learn new vocabulary and strengthen your heart at the same time. Another plus point: appointments with a tandem partner increase motivation and make your training more varied and social.
Reading while training: multitasking made easy
Sit on the exercise bike or cross trainer and use the time to read inspiring books or specialist literature. Tablets or e-readers make it easy to consume even longer texts comfortably. This way, you combine physical activity with mental stimulation and stay active on all levels.
Nutrition without compromise
In addition to exercise, the right diet is crucial for staying vital after 40. Protein shakes such as NoDoubtSilverGreen close nutritional gaps:
- 25 g protein: Supports muscle maintenance.
- 5 g leucine: Optimizes protein synthesis.
- Omega-3 and antioxidants: Promote regeneration and joint health.
Scientifically proven: Targeted protein supplementation significantly increases muscle mass and strength – especially in combination with strength training (source).
Conclusion: Your health is your strongest investment
With fitness and nutrition for over 40s you strengthen your body and mind sustainably. Use scientifically proven strategies such as HIITcreative approaches such as language training with tandem partners and practical solutions such as NoDoubt SilverGreen to achieve your goals – even in stressful everyday life.
