7 Supplements I Use Daily for Lean Muscle After 50

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!
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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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[@Flipping50TV]

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

[@bethyoung3654]

Thank you for all the great info you give.

[@Flipping50TV]

You’re welcome!

[@kimgriffin9506]

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]

Thank you! You’re on your way!!

[@strongerbetterfitness3776]

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!

[@sandrasaunders1815]

Thank you.

[@cymbelinebritain6799]

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.

[@amelakovac6479]

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]

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.

[@maureengannaway8635]

Hi I'm 58 postmenopause. I'm learning from you and a few other ladies on KZbin 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.

[@elizabethrufener7280]

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

[@kits.3629]

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

[@AmandaMcaleenonBoal]

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]

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 :-)

[@kp1991]

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.

[@manymoms920]

Debra I'm so confused. I just watched a video on the Zoë Health channel here on KZbin. 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]

Detrimental on bones

[@carmencimmino8889]

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

[@rosalievitale3340]

Do you have a list of these supplements & brands

[@Flipping50TV]

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

[@kathykay6602]

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

[@Zeneyez]

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]

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]

Just 1 question- what is no sugar squash?

[@Zeneyez]

@@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]

@@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]

@@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 🤩

[@catherineg.9947]

I do a smoothie with almond unsweetened milk , almond protein powder (almond being the only ingredient), collagen and berries and sometimes half a banana and spinach. Is that a bad idea?

[@Me-mn4nw]

Very! Incomplete protein and not nearly enough.

[@catherineg.9947]

What would be complete proteins please? ​@@Me-mn4nw