Nothing can stand in the way of aging. Sooner or later, you’ll start to see the signs: fatigue, crow’s feet, wrinkles, and, of course, workouts that aren’t quite as effective as they used to be.
The sensation of hitting the gym and getting nowhere can be extremely frustrating for guys over 40, especially for those seeking gains that just aren’t happening. Is it time to give up and give in to old age? Hell no!
If your body isn’t giving you the results you want, you just need to take a different approach. Proper supplementation can help you improve any workout, shaving years off the performance of your body.
Supplements for Men Over 40
With so many so-called “workout boosters” on the market, most men new to the supplement game have more questions than answers in the vitamin aisle. Should I take everything I can find? Nothing? Play supplement roulette until something works? Luckily, a little self-schooling can go a long way.
See Also: The Basics of Bodybuilding Supplements
Supplements are designed as a way to enhance or replace what the body can’t do naturally. As a man over 40, it’s important to focus on the reasons behind muscle loss and the improvements you want to see.
In general, loss of muscle mass is driven by three changes in the body:
- Sarcopenia, a form of age-related muscle loss that is related to anabolic resistance.
- A natural loss of testosterone known as andropause.
- Fat gain associated with a lower metabolism.
An ideal supplement regimen will target these factors, helping to boost testosterone, speed up metabolism, and improve anabolic resistance for safe, effective muscle gain. Accordingly, men over 40 are encouraged to take supplements like creatine, protein, nitric oxide, and a testosterone supplement ( see my Best Testosterone Booster list).
A nitrogenous organic acid that occurs naturally within the body, creatine is popular among professional athletes for its ability to promote muscle growth and increase strength. When consumed, creatine supplements transform into creatine phosphate in the body.
This is a key part of creatine’s effectiveness; creatine phosphate supports the production of adenosine triphosphate, also known as ATP, a source of energy important in muscle contractions.
Creatine is widely accessible in pill and powder form and is intended to be consumed right before, after, or during a workout. I highly recommend using BioCreatine, in my opinion it’s the best option out there.
Protein is an essential part of a healthy diet, no matter your age. However, increased quantities of protein can also be useful for your gym routine as well.
For men in middle age, whey protein, a derivative of the cheese production process, is often suggested. Rich in amino acids including those known for promoting the growth of new muscle tissue, like leucine, whey protein can play a key role in muscle building and may also have connections to faster muscle recovery.
Protein, including whey protein, is often available in a powder form that should be consumed immediately before a workout.
Nitric oxide is a naturally-occurring substance in the body that is formed from the breakdown of the amino acid arginine. Used as a form of communication between cells, nitric oxide facilitates circulation of the blood and serves as a regulator for elements of the cardiovascular system.
When taken as a supplement, however, nitric oxide can stimulate vasodilation, or dilation of the blood vessels that allows for an increase in oxygenated blood. This process can also lead to an increase in anaerobic threshold over time, leading to improved performance in the gym.
Unlike supplements that are intended to be consumed mid-workout, nitric oxide should be ingested 20 to 30 minutes before your gym session. Two pre-workout products I recommend that increase nitric oxide levels are Nitrocut and 4-Gauge.
For men suffering from clinically-diagnosed low testosterone, hormone replacement therapy as prescribed by a doctor is the most effective path forward. For those who simply notice symptoms associated with a natural decrease in testosterone, however, a supplement that can boost production can help you regulate T levels for better results in the gym.
Testosterone boosters come in all shapes and sizes, but most effective solutions will include ingredients like:
- Fenugreek Extract
- Caesalpinia Benthamiana
- D-Aspartic Acid
When evaluating products, look for those that contain all-natural components and are free from untested chemical compounds. I would definitely recommend taking something like Test Stack 17 or Spartagen XT.
See Gains With Supplements
Unfortunately, there’s no true way to regain your youth, but proper supplementation can help you get part of the way there. Of course, maintaining a proper diet also plays an equally important role, but by adding a supplement regimen to your training schedule, it’s possible to see the gains that have long been eluding you since middle age set in.