As an over-55 guy who is Hell-bent on staying active until I drop dead, I know that both exercise and nutrition are essential. Part of my nutrition plan to live forever (or at least another decade) is my post-run or post-workout shake.
Now I am no doctor or nutrition scientist, so do your own research, but this mix is what I find keeps me going and supports my body when I am asking it to do 30-year-old-type activities at 55.
Why Do We Need More Nutrition?
Lets be honest here, at 50+ we don’t bounce back like we did when we were 20. Part of that is nutrition.
What man men don’t know is that as we age, the body’s ability to absorb and utilize nutrients naturally declines. This makes it even more critical to fuel up with a nutrient-rich diet after a run. Exercise, while fantastic for staying strong and active, puts extra demand on muscles, joints, and energy reserves.
Without proper nutrition, recovery slows, fatigue sets in faster, and the risk of injury creeps up.
Boosting key nutrients—like protein for muscle repair, healthy fats for joint support, and carbs to replenish energy helps older athletes bounce back quicker and keep hitting the pavement. Plus, a diet packed with vitamins and minerals supports immunity and fights off the oxidative stress that ramps up with age and exercise.
For guys over 55, it’s not just about eating enough; it’s about eating smart to stay in the game.
My Protein Shake Mix Recipe
This all looks like a lot to put in one shake but it really isn’t. For the most part, I’m only putting in one half -tablespoon of each on top of my protein shake mix.
- Protein shake mix
- Mushroom Powder Mix
- Beet root powder
- Maca powder
- Wheatgrass powder
- Spirulina
- Apple fiber powder
- Creatine
If you want to go shopping for all this, I’ve made a shoppable list on Amazon where you can get it all.
The Base – Protein Shake Mix
Protein’s the king of this game, and at 55, I need more of it to keep my muscles from waving the white flag. I currently am using Ascent Chocolate Peanut Butter 100% Whey Protein shake mix. You can try that if you like but whey, pea, meat-based, they all have their advantages. In my book it is a matter of what works with your body and your budget and will get amino acids in you to fix the damage you just did working out.
It’s how I stay strong and keep my joints from whining. The fact is that trying to eat enough protein in a day can get monotonous, so adding 20 grams or so in my shake is a plus. This and some carbs, and it’s energy in the tank for tomorrow’s insanity.
How Much I Take: One serving mixed with milk just to bump up the flavor and the protein content.
Beet Root Powder
I’m not here to bore you with science, but beet root powder’s nitrates are like a cheat code for us over-55 guys. They get the blood pumping to your muscles, so you’re not huffing like a busted engine mid-run. Recovery’s faster too, less of that “I’m too old for this” ache. Plus, it’s got antioxidants that tell inflammation to shove off, which my creaky joints appreciate. Keeps the ticker happy too, and at our age, that’s no small win.
How Much I Take: 5-10 grams (1-2 teaspoons) in my shake. Start small unless you want your gut staging a rebellion.
Mushroom Powder Mix
I have traditionally just done a scoppo of Lion’s Mane and Reishi in my protein shake, but this year, I’m kicking thing up a notch to include some of the other mushroom powders as well. I mean why not?
I throw in a scoop or two of this blend to my shake to help stave off all the effects of the years ticking away. The mix includes:
- Lion’s Mane
- Reishi
- Turkey Tail
- Cordycepts
- Chaga
Lion’s Mane
Lion’s mane is my brain’s best buddy at 55, and trust me, I need all the help I can get after a run leaves me staring blankly at my shoelaces. This funky mushroom’s got stuff in it—hericenones, erinacines, whatever—that supposedly keeps the gray matter firing right. For us older guys, it’s clutch for focus and shaking off that post-run fog. Plus, it might help with nerve repair, so my legs don’t feel like they’re sending SOS signals. Keeps me sharp enough to plan the next crazy workout without forgetting where I parked my ass.
Reishi
Reishi’s the chill pill of mushrooms, and at our age, calming the hell down after a run is half the battle. It’s an adaptogen, so it tells stress to take a hike—perfect when my body’s screaming, “Why are you still doing this?!” It’s loaded with antioxidants that fight the wear-and-tear damage we pile on, and it’s a sneaky boost for immunity, which ain’t what it used to be. My joints feel less pissed off too, thanks to its anti-inflammatory tricks. Basically, it keeps me from turning into a grumpy old bastard before the next run.
Turkey Tail
Turkey Tail’s the unsung hero of my shake, and at 55, I need all the heroes I can get. This mushroom’s packed with polysaccharides—fancy word for stuff that keeps my immune system from tapping out. Running hard wears you down, and us older guys don’t rebound like we used to, so this keeps the colds and crud at bay. It’s got antioxidants too, which help my body fight the beating I just gave it. Plus, it’s supposed to be good for the gut, and let’s be real, my plumbing needs all the help it can get these days.
Cordyceps
Cordyceps is my go-to for pretending I’ve still got the lungs of a 30-year-old. This weird little mushroom ramps up oxygen use, so I’m not wheezing like a busted accordion halfway through a run. It’s all about energy too—boosts ATP, whatever that is, and keeps my legs churning when they want to quit. For us over-55 nutjobs, it’s a recovery ace, cutting the “I’m too old for this” whining after a hard session. Might even perk up the libido, but don’t tell my wife I said that.
Chaga
Chaga’s the grizzled old warrior of mushrooms, and at 55, I relate. It’s stuffed with antioxidants—more than I can count—that beat back the oxidative crap that piles up from running and just, you know, existing this long. My joints and muscles thank it for the anti-inflammatory assist, and it’s supposed to keep the ticker and liver from giving up on me. After a run, it’s like a shield against feeling like roadkill. Tastes like coffee’s ugly cousin, but I’m not drinking it for the flavor.
Maca Powder
Maca’s my secret weapon for not feeling like a zombie after a run.
Maca’s a root from the Andes that’s been hyped for centuries, and I get why. It’s an adaptogen, which means it helps my beat-up body handle the stress of running and, hell, just living past 50. At our age, energy’s not a given anymore. Maca’s got B vitamins, iron, and magnesium that keep me from dragging ass after a run.
Then there’s the hormone angle. Past 55, the tank’s running low on testosterone and all that jazz. Maca won’t jack it up like some steroid, but it balances things out. Studies I’ve skimmed (I’m no scientist, do your own digging) say it can boost libido too, which ain’t a bad perk. More importantly for running, it’s tied to better endurance. Those nutrients feed my muscles when they’re screaming for mercy.
On top of all that it’s got some antioxidants to fight the crap that builds up from age and exercise, so I’m not oxidizing into a rusty nail.
How Much I Take: 5-10 grams (1-2 teaspoons). Tastes earthy, but it beats keeling over.
Wheatgrass Powder
Wheatgrass powder is one of those things that sounds like hippie nonsense until you realize it’s like a green shot of badassery for us over-55 guys. I’m no doctor, but I’ve figured out it’s loaded with chlorophyll, vitamins A, C, and E, and minerals like calcium and magnesium that patch me up after a run tears me down.
At our age, muscles don’t knit back together like they did at 20, and joints creak like a rusty gate. This stuff’s a fixer—it helps repair the damage so I’m not limping around like I just lost a bar fight. The antioxidants in there are clutch too, beating back the oxidative crap that piles up when you’re pounding pavement and the years are piling on. Keeps me from feeling like I’m falling apart faster than a cheap lawn chair.
Then there’s the energy angle. Wheatgrass gives me a lift without the coffee jitters—steady fuel to keep me from face-planting mid-day. It’s got this detox vibe going too, which I figure is good for my liver after all it’s been through, running or otherwise. Us older guys need that edge; our insides aren’t as spry as they used to be, and a hard run can leave you feeling like a toxic dump. This stuff scrubs me out so I’m ready for the next round. Plus, it’s got some anti-inflammatory tricks up its sleeve—not a cure-all, but it takes the edge off the stiffness that creeps in when you’re asking your body to act half its age.
How Much I Take: 3-5 grams (1 teaspoon). I go a little heavier, but I’m used to it. Too much and your shake will taste like the backyard.
Spirulina
Spirulina’s basically a protein bomb, and at our age, that’s gold. It’s got all nine essential amino acids, which means it’s patching up the muscle fibers I just shredded on the run. After 50, your body is not building muscle like it used to—hell, it’s trying to ditch it. Spirulina helps keep you from wasting away into some frail old fart. I’m talking real repair here, not just filler; it’s like sending a crew to fix the potholes after a storm. Pair that with the iron and B12 in there, and it’s keeping oxygen flowing to my legs so I’m not gasping like a fish out of water. Fatigue hits harder these days, but spirulina’s a quiet kick to keep me upright.
Then there’s the joint angle. It’s got this thing called phycocyanin—don’t ask me to spell it twice—that’s an anti-inflammatory beast. My knees and hips take a beating out there, and at our age, they don’t shut up about it. This stuff dials down the soreness so I’m not hobbling around like I need a walker. It’s not magic, but it’s enough to get me back on the pavement instead of the couch. Plus, it’s loaded with antioxidants that fight the oxidative junk piling up from running and just being this damn old. Keeps my engine from rusting out too fast.
Immunity’s another win. Us over-55 guys can’t bounce back from a cold like we used to, and a hard run can leave you wide open. Spirulina’s like a bouncer for my immune system—keeps the riffraff out so I’m not sidelined by some snotty bug. I toss 3-5 grams, about a teaspoon, into my shake. Tastes like pond scum, but I choke it down with the protein and whatever else I’m mixing in there. It’s not about flavor—it’s about staying in the game. For an old dog like me, it’s one more trick to keep running ’til I drop dead. You try it, see if it keeps your fire lit too.
How Much I Take: ~1 teaspoon. Strong stuff—don’t go nuts.
Apple Fiber Powder
Apple fiber is all about the gut, and at our age, that’s no small thing. It’s packed with pectin, this soluble fiber that keeps my plumbing running smooth—because nothing screws a run worse than a belly that’s pissed off. After 55, digestion can get lazy, and hammering the pavement doesn’t always help. This stuff sorts it out.
Then there’s the heart angle. Us older guys gotta watch the ticker, and apple fiber nudges cholesterol down a peg—keeps the pipes clean so I’m not keeling over before I hit 60. It’s not a miracle, but it’s one less thing to worry about while I’m out there pushing my limits. Plus, it fills me up, which is clutch when my metabolism’s acting like it’s on permanent vacation. I’m not trying to pack on the pounds, just the miles, and this helps me stay lean without starving.
How Much I Take: 5-10 grams (1-2 teaspoons). Toss it in the shake and thank me later.
Creatine
let’s get into creatine—my not-so-secret weapon as a 55-plus runner who’s still out there acting like age is just a number. I’m no lab rat, but I’ve figured out this stuff’s a damn game-changer for keeping me in the fight, and here’s why it works for a beat-up bastard like me.
Creatine’s all about muscle power, and at our age, that’s worth its weight in gold. It pumps up my strength and juice so I can still churn through a run without fading into a wheezing heap. Past 55, my body’s not exactly building muscle like a 20-year-old gym bro—it’s more like holding the line against the slow crumble. This stuff stocks my muscles with energy, topping off the ATP tank so I’ve got gas when the legs start begging for mercy. Recovery’s faster too—I’m not laid out for days like some broken-down geezer, ready to hit it again instead of nursing my wounds.
It’s not just about the legs either. Us older guys are fighting sarcopenia—that fancy word for losing muscle as the years pile on—and creatine’s like a middle finger to that. Keeps me lean and mean, not wasting away into a stick figure. Some say it helps the brain too, keeping me from turning into a forgetful old coot who can’t find his shoes, let alone the trail. Forget the old “it’ll bloat you” myths—I’m not puffing up like a water balloon, just running harder. Studies back it up, but I’m no bookworm—you feel it or you don’t.
How Much I Take: 3-5 grams in my shake after a run. No fancy loading crap needed.
There Is My Magic Formula
Now that you have my magic formula for holding me together after I’ve put my body through Hell.
My suggestion is that you take a look at the extras I add into my protein shakes and see which ones you might benefit from. Again, I’m no doctor, but adding anything we can in that helps our bodies recover and stay strong seems like a no-brainer to me.
You can pick up all these additions on Amazon and I’ve made a shopping list for you to make it easy.
