Best Starter Supplements for over 40s

1) Creatine monohydrate (strength + muscle + performance)

If you could pick just one supplement, creatine is it. It supports strength, power output, training volume, and lean mass gains. It can also help you train harder while dieting (huge advantage when trying to lose fat without losing muscle).

How to take it

• 3–5g daily, every day (timing doesn’t matter much)

• No need to “load”, but you can if you want quicker saturation

LA Muscle pick: Nuclear Creatine

• Use it as your daily foundation: 1 serving daily, ideally with a meal or post-workout.

2) Protein powder (hits protein targets with ease)

Protein is non-negotiable for recomposition, and over-40s often under-eat it. A good whey or whey isolate helps you hit targets without cooking extra meals.

How to use

• 25–40g whey after training or between meals

• Choose isolate if you want lower lactose / easier digestion

3) Omega-3 fish oil (inflammation, joints, heart health)

Great for general health and often helpful for joint comfort when lifting consistently.

How to take it

• Aim for ~1–2g combined EPA+DHA daily (check the label)

4) Vitamin D3 (and K2 if needed)

Many people in the UK are low in vitamin D, especially in winter. Vitamin D supports general health and may play a role in muscle function.

How to take it

• Common starter range: 1,000–2,000 IU daily

• Consider a blood test if you want to dial it in precisely

5) Magnesium (sleep quality, cramps, recovery)

Magnesium can support sleep quality and relaxation — both critical for hormonal balance and recovery over 40.

How to take it

• 200–400mg elemental magnesium in the evening
  (Glycinate is a popular “easy on the stomach” form.)

6) Caffeine / pre-workout (optional performance tool)

Useful when energy is low, but don’t lean on it to compensate for poor sleep. Also watch blood pressure and anxiety.

LA Muscle pick: Fat Stripper Intense
Many “fat strippers” are stimulant-based. The sensible way to use them is as a performance/appetite tool while staying in a calorie deficit — not as the thing that “burns fat”.

How to use (practically)

• Take earlier in the day to protect sleep

• Start with the lowest effective dose

• Avoid stacking with lots of other caffeine

7) Muscle-building support (when training + protein are locked in)

Once you’ve nailed training, protein, sleep and consistency, a muscle-building formula can be added as an enhancer — but it should never replace fundamentals.

LA Muscle pick: Norateen Heavyweight II
Position this as your “step up” supplement once the basics are in place (training 3–5x/week, protein target hit daily, sleep decent).

How to use

• Follow label directions

• Cycle it sensibly, no more than 6 months in a row (max)

• Keep expectations realistic: supplements amplify what training and nutrition already created and NHWII is STRONG so expect big gains!

Core daily basics

• Nuclear Creatine: daily

• Protein powder: as needed to hit protein target

• Omega-3 + Vitamin D3 + Magnesium: daily

Optional goal-specific adds

• Fat Stripper Intense: during fat-loss phases, earlier in the day

• Norateen Heavyweight II: when lifting is consistent and you want to push muscle/strength progress

The goal: “recomp”

You want to keep strength climbing (or at least stable) while body fat drops. That means:

• Lift heavy enough to stimulate muscle

• Do enough weekly volume to grow

• Don’t annihilate recovery

• Add cardio/steps in a way that doesn’t ruin leg days

The best weekly training plan (3–5 days)

Option A: 3 days/week (best for busy schedules)

• Day 1: Full Body (strength focus)

• Day 2: Full Body (hypertrophy focus)

• Day 3: Full Body (mixed + conditioning finisher)

Option B: 4 days/week (sweet spot for most)

• Upper (strength)

• Lower (strength)

• Upper (hypertrophy)

• Lower (hypertrophy)

Option C: 5 days/week (only if recovery is great)

• Upper / Lower / Rest or cardio / Upper / Lower
  Keep one day lighter (pump + mobility).

What “smart lifting” looks like over 40

• Prioritise compounds: squat pattern, hinge, press, row, loaded carries

• Use joint-friendly variations: hack squat, leg press, RDLs, chest-supported rows, dumbbell pressing

• Progressive overload: add reps first, then load

• Stay 1–3 reps shy of failure most of the time (RIR 1–3)

• Deload every 4–8 weeks (reduce volume by ~30–50% for a week)

Weekly targets (simple rules)

• 10–16 hard sets per muscle per week (start nearer 10, build up)

• 8–12 reps for most hypertrophy work

• 3–6 reps on a couple of key lifts for strength (not to failure)

Cardio for fat loss without killing muscle

• 8,000–12,000 steps/day (the over-40 fat-loss cheat code)

• 2–3 x 20–30 min Zone 2 per week (brisk incline walk, bike, row)

• Add one short interval session only if recovery is good

How to eat over 40 for muscle gain + fat loss

1) Protein is the anchor

Aim for:

• 1.6–2.2g protein per kg bodyweight per day
  If you don’t want to calculate: make it 30–45g protein per meal, 3–4 meals/day.

Easy high-protein staples

• Greek yoghurt, eggs, chicken, turkey, lean beef, fish, protein shakes, cottage cheese and LA Whey Gold

2) Create a small calorie deficit (not a crash diet)

For fat loss with muscle retention:

• Start at ~300–500 calories below maintenance

• Lose 0.5–1.0% of bodyweight per week (slower is fine and often better over 40)

3) Carbs around training, not “carbs are bad”

Carbs help performance and recovery, especially when dieting.

• Put more carbs pre/post-workout

• Keep carbs moderate on rest days if fat loss is the priority

4) Don’t fear dietary fat (hormonal health matters)

Include healthy fats daily:

• Olive oil, nuts, avocado, eggs, salmon
  Avoid going extremely low fat.

5) Alcohol is the silent progress killer

If results matter:

• Keep alcohol minimal, and never let it steal sleep.

Example day of eating (simple template)

Meal 1

• Omelette + toast + fruit (or Greek yoghurt + oats + berries)

Meal 2

• Chicken/turkey wrap + salad + olive oil dressing

Pre-workout

• Banana + whey (or a small carb snack)

Post-workout / Meal 3

• Lean beef / fish + rice or potatoes + vegetables

Evening

• Cottage cheese / casein yoghurt + berries

• Magnesium before bed

Putting it all together (the over-40 results formula)

If you want muscle and fat loss over 40, your priorities should be:

1. Lift 3–4x/week with progressive overload

2. Hit protein daily (most important nutrition lever)

3. Walk more (8k–12k steps)

4. Sleep like it’s your job

5. Use supplements to support the plan:

   • Nuclear Creatine daily as the base

   • Norateen Heavyweight II as an “accelerator” to build strength and muscle