7 Supplements I Use Daily for Lean Muscle After 50

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These 7 supplements I use daily for lean muscle after 50 make it easy to hit my protein intake goals no matter what busy schedule I have. Women in menopause and beyond have more anabolic resistance and that means help and support may be required beyond eating well.
If you want to learn more about how I gained lean muscle and lost body fat from 50 to 60, listen to the previous episode of the Flipping 50 podcast, found on any platform you listen to podcasts! We're sharing a select few episodes here on the channel! Gaining lean muscle after 50, and definitely after menopause or beyond can be harder than previously, but it's very possible!
Tune in here to specifics for midlife women and how we age optimally!
Other videos about protein for muscle you might like: • Easy High Protein Meal...
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Опубликовано:

3 окт 2024

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Комментарии : 65

@Flipping50TV 5 месяцев назад

If you want to learn more about optimizing the exercise that benefits women over 40, you'll love this: www.flippingfifty.com/wwwexercise

@therezav2059 Месяц назад

Protein, essential amino acids, creatine, vitamin d, magnesium, omega 3, sleep, collagen, calcium, macha, melatonin

@Flipping50TV Месяц назад

No melatonin for me. No calcium for me though some women do.

@dionnedavid3830 21 день назад

Watch that melatonin. New studies show it causes heart problems. It sent me to the cardiologist.

@kimgriffin9506 5 месяцев назад

My goal is to look amazing at 60 too! You look great Debra. I still have 4 yrs to go so working on Muscle mass is my goal☺

@Flipping50TV 5 месяцев назад

Thank you! You’re on your way!!

@rachelnorton2773 Месяц назад

Would you please list the supplements and a recommended brand? TIA! Love your content!

@msnavyretired 2 месяца назад

It’s wonderful to get information about being mature from a person who is mature like I am. Tons of great information, thanks for sharing.

@Flipping50TV 2 месяца назад

Older yes, mature… not so sure!!

@rsmith9047 2 месяца назад

List the supplements

@MelissaAlfonso-w2t Месяц назад

Can you do talk, bone density. You’re spot on. 59 retired wellness. Just love your episode. 💖💪

@Flipping50TV Месяц назад

Sure. Any specific questions?

@MelissaAlfonso-w2t Месяц назад

@@Flipping50TV best vitamins all organic gluten, and dairy free, with no shellfish in it. Ty 💖

@bethyoung3654 5 месяцев назад

Thank you for all the great info you give.

@Flipping50TV 5 месяцев назад

You’re welcome!

@strongerbetterfitness3776 5 месяцев назад

I am so glad I found your channel. I saw you on Cynthia’s podcast and it was so helpful. If you don’t mind me asking what type of HRT are you on? I am speaking with my doctor next week about HRT. Thank you!

@Flipping50TV Месяц назад

By what type I think you may mean what form of bHRT? If I'm wrong let me know. I've tried several things but am currently on the patch for E, oral progesterone and topical cream T. Hope that helps.

@RoseReynolds-wg8ho Месяц назад

Great tips.

@elizabethrufener7280 5 месяцев назад

I don’t see the list of supplements that you discussed in the video. Thank you!

@kits.3629 4 месяца назад

I don't see them either. Does anyone out there have a link to the supplements they can post in the comments? Thanks!

@GraceKanedesign 23 дня назад

This reminds me of the novelettes that cocoon the recipes that we search for online. Please put a link to the nutrition and supplements hidden in the long storytelling.

@Flipping50TV 19 дней назад

lol... "just the facts, mam" ..

@territinkess3366 Месяц назад

Thank you for sharing. I am also wondering what brand you recommend that you use for the supplements that you take. Thank you. Grateful for all you share! Namaste 🙏☮️💖

@Flipping50TV Месяц назад

I use ours www.flippingfifty.com/protein created clean and simple. Thorne for creatine currently

@NicoleAZ145 Месяц назад

All the cutesy stuff, can you tone that down please? I just want the information. I don’t need to see the same graphic over and over.

@Flipping50TV Месяц назад

Appreciate the comment!

@steveandgailpeachey6833 Месяц назад

I’ve followed the podcast but I guess I can’t figure out how to access the show notes to see the specific recommendations you mentioned about supplements and which protein powder you recommend. There so many out there. I do not have allergies or sensitivities so would you share the one you use. Thanks for your videos…inspiring!

@Flipping50TV Месяц назад

I use ours! Https://www.flippingfifty.com/protein created because too many have too many ingredients you can’t pronounce!

@amelakovac6479 5 месяцев назад

Hello, I'm 43 years old, I had a hysterotomy and it's been two years since I've been in menopause. The changes are big and my bones are the biggest problem. I've been on a healthy diet for 4 years and I've lost 21 kg, but now I have a problem, I eat what I shouldn't, I can't control myself. My stomach started to grow and I gained 5 kg, a disaster.

@nedthestaffieegan3452 4 месяца назад

I'm the same after surgically induced menopause 😭 it's been such a shock where I've literally aged 15 years in a few months. Before surgery I was really fit and slim, never had any problems with diet or motivation. It's as if I woke up one morning and couldn't believe what I was seeing in the mirror, it's like I'm trapped in a different body that doesn't feel like it's mine.

@anaarguelles8714 2 месяца назад

Take estrogen.

@Flipping50TV Месяц назад

So sorry that's happening. Do try boosting the protein and being sure (you don't mention it) that stress is in check. Protein has a huge satiety factor and helps preserve lean muscle mass which might be the problem.. we need more of that for metabolic health and metabolism

@rhondanerren4797 24 дня назад

Hormone replacement therapy?

@rhondanerren4797 24 дня назад

Hormone replacement therapy?

@AmandaMcaleenonBoal 5 месяцев назад

Hi im 55yrs old and 9st , 5ft 3in, whats best to take for building muscle? Belly fat is a problem, postmenopause, loving your work out

@annelovesadoption4714 5 месяцев назад

I'm postmenopausal to. If there is something that has worked for you diet wise-not being on a diet but what you eat everyday and you've lost weight please share :-)

@Flipping50TV Месяц назад

Eating high quality protein at each meal, supplementing with protein powder when you can't do that and considering essential amino acids. Tracking your protein to know how much dietary protein you get? Food first as a rule. Then if you can't supplements can help get you the rest of the way.

@kp1991 5 месяцев назад

Interesting. Been re-conditioning for 3 yrs (to be able to lift heavier weights than a shopping bag and to re-establish glute strength for stairs and floor.). In the last 6 months have been using decent weights and compound exercises. Went for my 2nd dexa scan - 6mths from the 1st. Bone density has improved - 2.1%. 1% increase in fat. Interestingly the fat has transferred from my abdomen to my hips. So, the fat has redistributed from the organs to the pelvis (can literally see it on the scan) - safer for metabolic risk. Risk went from high to medium. In the last 6mths my rehab trainer has spent a lot of time developing back, ab and arm strength (rows, pull downs, cable crunch, ball bridge and, after 3.5 yrs, adapted push ups). I guess the fat has been scared away ! It’s heading south. Spot fat loss is achievable but it takes a lot of commitment. Thanks for the tips on increasing muscle - will be working on it in the next 6mths.

@Flipping50TV Месяц назад

congrats! You flipping nailed it! This is great! And appreciate your sharing so others understand this is happening every day for women who shift the way they were exercising to what works for specific goals!

@sandrasaunders1815 5 месяцев назад

Thank you.

@Zeneyez 5 месяцев назад

I tried creatine and the one I got tasted so horrible I threw it away. I now have a cherry and apple powder creatine from ‘Applied Nutrition’ (I’m not selling anything here no links see ) and it’s quite nice, I add a splash of no sugar squash to make it even nicer. I make bone broth and take unflavoured collagen powder in everything, I put it in coffee and my soups and my creatine drink too. I use a blender to make sure the collagen powder dissolves well, that seems to need a good whizz to melt in better.

@donnalee2310 5 месяцев назад

Thank you! I bought some creative in pill form & they are unbelievably huge! I can't even take them. I really appreciate your suggestion!

@donnalee2310 5 месяцев назад

Just 1 question- what is no sugar squash?

@Zeneyez 5 месяцев назад

@@donnalee2310 you know the juice concentrate that you put water in to dilute it? In England they call it ‘squash’, in Scotland it’s just ‘diluted juice’. Im Scottish but live in England so I had to get used to saying squash. There are the ‘no sugar’ varieties too, so a splash of that is fine to just add a bit of extra zing

@donnalee2310 5 месяцев назад

@@Zeneyez Oh my goodness! Thanks! I had no idea. How cool you are so far away and we can communicate like this. I’m in Texas. I can definitely do that and I’ll start getting my creatine that way! I am also taking the collagen powder but I find it easy to mix. We have squash here but it is a vegetable so it just wasn’t making sense to me!

@Zeneyez 5 месяцев назад

@@donnalee2310 Haha, yes we also have butternut squash here, sort of small long pumpkin type thing? Yeah, don’t put that in the creatine drink! 🤣 I was just looking up the cherry apple one I have by Applied Nutrition, it’s a UK co, but I’m sure you’ll get some decent flavoured one in Texas. I know Whole Foods also sold the one I have, as I was in their shop here, but I got mine on Amazon, a bit cheaper that way. I also sometimes add a splash of apple cider vinegar too, that adds a bit extra tartness. Experiment! The healthiest way to have a cocktail 🤩

@12044m Месяц назад

List them please. I didn’t watch the whole video.

@cymbelinebritain6799 5 месяцев назад

Hi Debra, when you speak of the amino acids, are you referring to BCAAs or something different and if so, are the essential amino acids better for menopausal women? I'm 58 and use protein powder every day and was thinking of adding the amino acids and creatine because I'd heard they were good for building muscle. Also, I've been taking a collagen powder for a few years now and I take one with 5 different types. Is it better to take one with all 5 or those with just 2 or 3 as they may have more concentration of the necessary types? As a side note to you mentioning your friend breaking her ankle, I broke the toe next to my big toe on my left foot this past February (on my youngest son's birthday no less) by dropping a full can of dairy whipped cream spray straight down on to it. (maybe that was a sign that I shouldn't eat it!😄) and it took me about 6 weeks to finally heal and feel no stiffness or soreness. I imagine the collagen did help with my recovery as well.

@rosalievitale3340 5 месяцев назад

Do you have a list of these supplements & brands

@Flipping50TV 5 месяцев назад

HTTPS://www.flippingfifty.com/wwwexercise there’s a guide as part of the free gifts

@kathykay6602 5 месяцев назад

@@Flipping50TV This website is to sell events....

@maureengannaway8635 5 месяцев назад

Hi I'm 58 postmenopause. I'm learning from you and a few other ladies on RU-vid about health at this stage of life. I'm doing creatine 1 leveled tsp in the mrg B4 a workout. Is this ok. I'm 5'7 132lbs. Looking to get to 140lb and do maintenance.

@Flipping50TV Месяц назад

It's great. As long as you're tolerating it and it sounds like you are!! Here's to stronger you!

@scsmurfette2196 Месяц назад

Music is distracting

@Flipping50TV Месяц назад

Thanks for your comment

@idakate7 Месяц назад

Annoying format! Cannot get past the beginning flipping back and forth. Just get to the point!

@Flipping50TV Месяц назад

Appreciate your comment

@manymoms920 5 месяцев назад

Debra I'm so confused. I just watched a video on the Zoë Health channel here on RU-vid. With prof Tim Spector, UCL, and prof Cyrus Cooper, Oxford, Both really highly respected research scientists, some of the most respected here in the UK. Prof cooper specialist interest rheumatology and bone health, he just said supplementation in vitamin d has a slight detrimental effect in his trials and also echoed in recent Australian trials. I was taking vitamin d because I live in northern Europe but now not so sure. Problem is the science is shifting so much.

@manymoms920 5 месяцев назад

Detrimental on bones

@carmencimmino8889 4 месяца назад

The professors should explain if these people in the studies were taking only vit D. Magnesium for example is essential as a mineral and supports the role of the Vit D I never take one without the other and I always test my vit D levels

@Flipping50TV Месяц назад

Best way to know is watch your muscle, bone and levels… and ask about d alone or with magnesium or k

@manymoms920 Месяц назад

@@Flipping50TV unfortunately I’m in the UK we don’t have this kind of testing, I get the impression things are very different in the states. Here you are treated by symptom. But we don’t pay for treatment or doctor’s visits etc. bone scans are done if you are at risk or have a break etc not on request. It’s very confusing when Europeans watch American, Canadian RU-vidrs the health system and approach is different. Not your fault just the way it is.