If you want to improve your fitness over the age of 40, you should also be conscious about your diet. Protein and sufficient fiber are particularly important for getting rid of belly fat and building muscles.
The best way to start the day is with a healthy breakfast. The following oatmeal recipe has everything your body needs from the age of 40.
Nutrition after 40: This is why a protein-rich diet is so important
Proteins play a crucial role in building muscle and maintaining muscle mass, especially in women over 40 years old. As we age, muscle mass decreases, which can lead to a slower metabolism and an increased risk of weight gain.
A diet rich in protein can help counteract these effects and promote muscle building. Protein also contributes to satiety, so you feel energized for longer and cravings can be avoided.
Healthy breakfast: These are the benefits of oatmeal
Oatmeal is an excellent source of fiber, which aids digestion and ensures a long-lasting feeling of fullness. Oatmeal contains important nutrients such as magnesium, iron and B vitamins. Oatmeal has a low glycemic index. This means they can keep blood sugar levels stable and prevent cravings. Due to its high fiber composition, oatmeal can help lower cholesterol levels and reduce the risk of heart disease.
Recipe tip: banana nut oat flakes
You need these ingredients:
50 g oat flakes 1 ripe banana a handful of chopped walnuts 150 ml milk of your choice a handful of fresh blueberries a pinch of cinnamon optional: 1 measuring spoon of vanilla protein powder
How to make the oatmeal breakfast:
Place the oatmeal in a bowl and pour the milk over it. Then let the oat flakes soak for about 10 minutes so that they get a creamy consistency.
In the meantime, cut the banana thinly and chop the walnuts.
After the oatmeal has swollen, you can stir in the vanilla protein powder to increase the protein content. Mix everything well until a homogeneous mass is formed.
At the end, add the banana slices, chopped walnuts, blueberries and a pinch of cinnamon to the finished porridge. Bon appetit!
Further tips for a healthy diet from the age of 40
Make sure you drink enough fluids. Drink at least 2 liters of water per day to boost metabolism and support detoxification of the body. Eat plenty of fresh fruits and vegetables to get essential vitamins and minerals. Avoid highly processed foods and refined sugars. Instead, rely on natural, unprocessed foods.
In addition to an adapted diet, it is important that you also get enough exercise after 40. Therefore, integrate regular exercise into your everyday life. Activities like walking, yoga, or strength training can help improve your fitness and boost your metabolism.