If you’re participating in our ONERO program, you’re already taking an important step towards improving your bone health, building strength, and reducing your risk of falls and fractures.
But did you know that what you do outside of your exercise sessions can have a significant impact on your results?
Exercise provides the stimulus for your body to become stronger, but nutrition and recovery provide the building blocks that allow those adaptations to occur. If you’re not fuelling your body appropriately, you may not be getting the full benefit of the hard work you’re putting in each week.
Recovery nutrition: what should you eat after ONERO?
Many people finish their exercise session and then wait several hours before eating. While this may occasionally be unavoidable, providing your body with nutrition after exercise can support recovery and adaptation.
Following your ONERO session, aim to include both protein and carbohydrates.
Some simple options include:
- Greek yoghurt with berries
- A protein smoothie and banana
- Wholegrain toast with eggs
- Tuna and crackers
- Cottage cheese with fruit
- Milk and a piece of fruit
These options help provide the protein needed for muscle repair and the carbohydrates needed to replenish energy stores.
The goal isn’t perfection. It’s consistency.
Small habits repeated over time often produce the biggest results.
Don’t forget about hydration
Hydration is one of the most overlooked aspects of recovery.
Even mild dehydration can affect:
- Energy levels
- Exercise performance
- Concentration
- Recovery
- Muscle function
As we age, our sense of thirst often becomes less reliable, making it easier to unintentionally become dehydrated.
Simple strategies include:
- Carrying a water bottle throughout the day
- Drinking water before and after exercise
- Monitoring urine colour (pale yellow is generally a good sign of hydration)
- Increasing fluid intake during warmer weather
Water is usually sufficient for most ONERO participants, although some people may benefit from additional hydration strategies depending on their activity levels and health conditions.
Strength, nutrition and bone health work together
Exercise is one of the most effective tools we have for improving bone health, strength, and physical function.
But exercise doesn’t work in isolation.
Combining your ONERO sessions with adequate protein, sufficient calcium and vitamin D, and good hydration habits can help maximise your results and support long-term health and independence.
Vitamin D
Vitamin D helps your body absorb calcium and maintain strong bones.
Even in Australia, low vitamin D levels are common, especially during winter or in people who spend little time outdoors.
Low vitamin D may contribute to
- Reduced bone strength
- Higher risk of fractures
- Muscle weakness
- Increased risk of falls
If you’re concerned about your vitamin D levels, speak with your GP about whether testing is appropriate.
Why protein becomes more important as we age
As we get older, our bodies naturally begin to lose muscle mass and strength. This process, known as sarcopenia, can start as early as our 30s and gradually accelerate with age.
Muscle plays a crucial role in maintaining independence, balance, mobility, and overall health. It also works hand-in-hand with bone health. Strong muscles place healthy stress on bones, encouraging them to maintain or improve their density.
The challenge is that ageing muscles become less responsive to protein, meaning we need more dietary protein to stimulate muscle repair and growth than we did when we were younger.
When combined with a targeted strength program such as ONERO, adequate protein intake helps:
- Build and maintain muscle mass
- Improve strength gains
- Support recovery after exercise
- Reduce the risk of falls
- Maintain independence and function as we age