I am a 55-year-old very active male. I’ve had 3 back surgeries in the last 5 years. Lots of physical therapy. I am a tennis coach at a high school. I am a college basketball referee. I stay very active and try to eat a reasonably healthy diet although I do enjoy ice cream. In the last few years, my energy level is significantly lower than the past. My doctor tested my testosterone levels and found that I am near the low end of the acceptable range for my age. Could you recommend anything to help my energy level? I sleep very well and typically get 9 hours per night FYI.
– Patrick S.
Please see our recent answer regarding testosterone and diet by clicking here.
Besides sleep and hormones, energy levels may also be affected by stress, physical activity, and nutrition. Since you are regularly physically active let’s focus on stress and nutrition. Your surgeries may have significantly impacted your liveliness and stamina. Although you may have regained functional ability after each bout, the body’s recovery may be longer lasting.
Proper nutrition is a good defense against fatigue. Hydration is a key factor in feeling peppy as every cell in your body needs water! Adequate body fluids also ensure transport of nutrients and elimination of wastes/toxins. You burn calories constantly, not all at once so feed yourself the same way. To fuel body systems continuously you need balanced, spaced meals with fiber-rich complex carbohydrates, lean protein and healthy fats. A wimpy green salad may leave you flat while an overloaded lunch plate can set on an afternoon slump.
Particularly high-energy foods include oats & quinoa (fiber + unsaturated fat), chocolate & tea (caffeine), citrus (flavonoids), banana & barley (fructo-oligosaccharides), asparagus & wheat (inulin), and spinach (B-vitamins).
– Debbie J., MS, RD
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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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Imagine – you step onto an Olympic court. Your eyes scan the stadium. Your heart pounds through your shirt. The roar of the crowd echoes through your body; it’s the moment you’ve been waiting for.
For Don S., a two-time USA Indoor Volleyball Olympian, this was his reality. Having grown up in Albania, Don and his family never dreamed of being in the U.S. He described his childhood as oppressed and closed off, but after the fall of communism in their home country, Don and his family moved to the U.S (an idea spawned by his grandmother’s request). He recalls speaking very poor English, and working many tough jobs as a young kid in Boston, but his hard work eventually paid off. Don was admitted to USC on a full-ride scholarship thanks to making the university’s volleyball team. He shared how much of a blessing it was to him, since his family had only $1,000 in savings. It was a dream come true; Don was a four-year starter for a nationally-ranked team and quickly became one of the top volleyball players in USC history.
Little did he know even greater opportunities awaited him…
Don was pronounced a two-time All-American athlete and awarded the NCAA Player of the Year award his senior of college. His incredible talent, passion and drive helped catapult him to Olympic glory. Don was at an all-time high.
The Change
In 2014, Don retired from the Olympic team due to knee injuries. Playing the sport for over 20 years had taken its toll on his body. He was tired of the grueling workouts, endless travel and the pressure of winning/losing. He needed a break. In the year following Don’s retirement, he stopped working out and going to the gym. He began noticing that he became increasingly tired, both mentally and physically. He gained more than 20 lbs., became slower, less toned, and no longer had that competitive edge. Then the unthinkable happened. Don woke up one morning and noticed he could not walk straight. His left leg and arm started to get numb, and so did his face. Scared, he jumped into the car and drove to the hospital where the diagnosis revealed that he had suffered a minor stroke.
He was shocked. He felt angry, because he knew he had let himself go. Don admitted that is was a rough wake-up call. The doctor told Don that he needed to eat healthier and exercise more, which came as another shock because that was Don’s routine was for most of his life. However, the year of inactivity had taken its toll and increased his cholesterol, while lowering his athletic drive. Don chalks up the change in his lifestyle to multiple factors: transitioning into the business world, wanting to relax more, and no longer exercising. Don found that a lot of the networking events he was attending typically offered food and drink, which contributed to his weight gain.
The Realization
Laying in his hospital bed, Don realized that he had a lot to lose – three sons who looked up to him, a wife who was a volleyball athlete herself, and a life he had worked so hard to build. It was in that moment that Don made a promise to himself to get back to being healthy, fit, and ready to play sports with his boys again. In September 2016, Don joined LA Fitness. He knew it was an affordable option for prevention of further health issues, and he enjoyed the friendly staff and members he’d interacted with. Since joining LA Fitness, Don has lost 20 lbs., feels much better, and is back to playing volleyball on the weekends again.
Don hopes to be fit, stay strong, and maintain his weight. He goes to the gym as often as he can and alternates between cardio and weight routines. He also enjoys swimming in the club’s pool! When Don was asked what advice he would give to those who find themselves struggling through obstacles of their own, he shared, “Be active every day, no excuses. If you can’t go to the gym, do pushups, wall sits, walk. [There are] many ways to keep fit. [When] going to the gym […] gets tough, just go and do [an] exercise that you love, even [if it’s] for 30 minutes.”
Find Your Motivation
Don found his motivation due to a scary wake-up call, but it doesn’t have to get to this point to make a change. What motivates you? Share with us below and stay committed to building a better, healthier, and happier life for yourself. Everyone has the same opportunity to make a change. Embrace your inner warrior and conquer your goals one day at a time. LA Fitness and the Living Healthy community believe in you, so are you ready to believe in yourself?
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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LA Fitness Pro Results® Master Trainer, Geoff F., helps explain some helpful ways to regain motivation. Here’s a quick tip: set short-term and long-term goals! Check out other tips below.
Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**
**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!
I would like to know what is the optimum amount of daily protein intake to add muscle and strength?
– David S.
With an adequate weight training regimen to demand the growth of new muscle tissue, protein in the amount of 1.4-2.0 grams per kilogram body weight1, 2 can be used for hypertrophy. Beyond this, the excess protein is converted to fat or burned as fuel and no further benefits in muscle development or body composition are observed. The American College of Sports Medicine uses 1.7gm/kg/day as the maximum amount3. Taking all this into account, I would recommend that you use a protein range of 1.5-1.8 gm/kg/day.
Here are some values for various body weights:
| Weight | Daily protein need in grams |
| 140 lbs = 63.5 kg | 95 – 114 |
| 150 lbs = 68 kg | 102 – 122 |
| 160 lbs = 72.6 kg | 109 – 131 |
| 170 lbs = 77.1 kg | 116 – 139 |
| 180 lbs = 81.6 kg | 122 – 147 |
| 190 lbs = 86.2 kg | 129 – 155 |
| 200 lbs = 90.7 kg | 136 – 163 |
| 210 lbs = 95.3 kg | 143 – 172 |
Use the lower end of the protein range if you are of ideal weight or trained and the higher end if you are underweight or new to working out. Protein intake should be distributed throughout the day in modest practical amounts2 (i.e. no more than 40 gm at one sitting).
References:
1) International Society of Sports Nutrition position stand: protein and exercise. B Campbell, et al. Journal of the International Society of Sports Nutrition. 2007, 4:8.
2) Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016; 116: 501-528.
3) “Protein Intake for Optimal Muscle Maintenance” brochure. American College of Sports Medicine. 2015
– Debbie J., MS, RD
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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!
Flash back to the days of childhood – the laughing, the running, the singing and most of all – the jumping. It seems like as children we have an endless supply of energy, and it’s probably why the jump rope was such a popular toy at recess. However, did you know that jumping rope acts as a great way to exercise? Yes, that childhood toy can actually be used as exercise equipment. In fact, more calories can be burned in shorter time increments while jumping rope as compared to other cardio options.1
When done properly, jumping rope can be a lower impact activity than jogging. How is this possible? Well, the key is to stay “high on the toes”2, according to Roger Crozier, who coaches a competitive jump rope team. Carrying a jump rope around with you can be a great addition to a workout at LA Fitness, or when you’re not in close proximity to a LA Fitness club. When choosing the type of jump rope to buy, go for beaded or plastic ropes. They tend to be more durable than cotton ones and move through the air faster, allowing a more intense workout.
The How-To
Before getting started with your cardio jump rope routine, make sure to measure your rope to ensure that it properly fits the height of your body. You can do this by following these easy steps:
Once you feel comfortable with a regular jump rope routine, there are plenty of fun challenges you can try to help up your game. Some fun variations to try, while increasing difficulty, would be the following:
Keep it fun, but make it challenging, for a rewarding cardio workout.
Curious about what other fitness methods are both fun and rewarding for your body? Why not submit a question to Ask A Trainer or ask a trainer* at a club? One of our certified Pro Results® trainers can help answer all your tough fitness questions. Your question may even be featured in an upcoming Ask Our Trainer video!
*Pro Results® Personal Training is subject to a separate agreement and an additional fee.
Sources:
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!