Long before today's protein shakes, supplement marketing and complicated nutrition plans, Steve Reeves built one of the most iconic physiques in bodybuilding history. He later became famous for playing Hercules, but his approach to building muscle was surprisingly straightforward. Train hard. Eat nutritious food. Recover properly. Stay consistent. One thing that caught my attention was his old-school "Power Drink" sometimes called "Muscle Manna" It's an interesting reminder that supporting muscle growth doesn't have to be complicated. And for those of us over 50, there are a few lessons worth revisiting. Steve Reeves' Original Power Drink Here's the historical recipe: - 🍊 400 ml freshly squeezed orange juice - 🍯 1 tablespoon honey - 🍌 1 banana - 🥚 2–4 eggs (originally used raw) - 🦴 1 tablespoon unflavoured gelatin - 💪 2 tablespoons of his homemade protein mixture "Reeves' homemade protein mixture" Combine: - 2 parts egg-white protein powder - 2 parts skimmed milk powder - 1 part soy protein powder Blend the ingredients together until smooth. *Important*: Reeves' original recipe used raw eggs. Today, I'd recommend pasteurised egg products or another safe protein source instead. Why Is This Interesting After 50? 1️⃣ Protein becomes increasingly important. As we age, our muscles don't always respond to protein as efficiently as they did when we were younger. This is sometimes called *anabolic resistance*. Getting sufficient high-quality protein throughout the day, alongside resistance training, helps support muscle maintenance and growth. 2️⃣ Slow-digesting protein has its place Milk proteins contain casein, which digests more slowly than whey. That makes foods such as milk, Greek yoghurt and cottage cheese useful options for spreading protein intake across the day. 3️⃣ Tendons and connective tissue matter too. Reeves included gelatin in his drink. Gelatin provides amino acids involved in collagen formation, and some research suggests combining gelatin with vitamin C before exercise may increase markers associated with collagen production.

This week I want to: ☐ Train ☐ Improve fitness ☐ Work on mobility ☐ Simply get started What's your goal this week? 👇

One of the biggest lessons in Jiu-Jitsu as we get older is learning to let go of the idea that we have to prove ourselves every time we step onto the mats. A higher belt doesn't mean you should be able to beat every younger, stronger, more athletic lower belt. Your belt represents your knowledge, experience, timing, composure, and understanding of the art. It doesn't make you immune to age, injuries, or the physical advantages of others. And that's perfectly fine. As we get older, our approach to training needs to evolve. ✅ Train smarter, not just harder. ✅ Choose your rounds wisely. Not every roll needs to be a war. ✅ Focus on timing, technique, and efficiency rather than relying on strength. ✅ Leave your ego at the door. Getting tapped by a younger lower belt doesn't erase years of experience. ✅ Share your knowledge. Helping others improve is part of your own development. There's a big difference between training to prove something and training because you want to keep doing something you love. The real goal isn't to stay 25 forever. It's to still be enjoying Jiu-Jitsu at 50, 60, 70, and beyond. Longevity is a skill in itself. 💬 "Question for the community" Has your approach to rolling changed as you've gotten older or more experienced? Are you still trying to win every round, or have you started looking at the bigger picture? 👇 Share your thoughts below.

This week I want to: ☐ Train ☐ Improve fitness ☐ Work on mobility ☐ Simply get started What's your goal this week? 👇

What's one win from this week? Big or small. 👇