If you’re training consistently but not seeing the results you expect, the missing piece might not be your workout — it might be your nutrition.

A recent Nutrients study (2023) found that older adults who consumed more choline gained over twice as much strength and muscle quality during a 12-week resistance training program compared to those with low intake.

What’s Choline?

Choline is an essential nutrient that helps your nerves communicate with your muscles. It plays a direct role in muscle contraction, recovery, and endurance — making it crucial for anyone doing resistance training or athletic development.

The Research in Action

In the 12-week trial, participants aged 50–69 trained three times a week using a typical resistance program (3 sets, 8–12 reps at 70% 1RM). Those who had low choline intake saw 19% strength improvement, while those with medium or high intake improved by nearly 47%.

That’s a massive difference for the same amount of training.

The Takeaway for Your Training

Choline supports:

• Stronger muscle contractions
• Faster recovery
• Better muscle-to-fat ratio

To optimise your results, ensure your diet includes natural choline sources such as Sunflower Lecithin.

Combined with structured resistance training, it can help you build lean mass and maintain independence as you age.

Learn more about how our accredited exercise physiologists at Propel Fit
can design a program to maximise your performance through science-based training and nutrition.