Nutrition Considerations for the Masters Athlete

Nutrition for the Masters Athlete.

Masters athletes comprise a wide range of ages, previous athletic experience and overall health and performance goals. Many changes occur in the body as we age, as has been discussed in previous posts. Nutrition can impact and even slow some of these changes, namely the loss of muscle and bone mass, keeping you active and healthy long into the later stages of life.

Research shows that muscle mass decreases by 3-8% per decade after the age of 30. This loss of muscle mass is called sarcopenia. However, staying active in older years can slow the decline of muscle mass, especially if you are including regular strength training in your routine. This is good news for staying active long term and reducing injury risk.

Macronutrients & Eating Patterns

First, let’s review some of the basics of fueling that don’t change regardless of your age. One, being the importance of eating consistently throughout the day. Oftentimes this is easier said than done when you take into account challenges like access to food, work schedule, and other time and life demands. This means aiming for at least 3 meals and 1-3 snacks throughout the day to keep fuel stores topped off and energy levels high throughout the day as well as promoting recovery after exercise. A good guideline to aim for with meals is including a source of carbohydrate, protein, fat and produce or fiber at each meal and including at least two components with snacks (for example, carbohydrate and protein or carbohydrate and fat). Next, we’ll review the macronutrients and sources of them.

Carbohydrates are your body’s main source of energy and endurance athletes have higher requirements for carbohydrates based on the energy demands on the body. Carbohydrate sources include rice, bread, pasta, tortillas, potatoes, oatmeal and cereal.

Protein is important for muscle growth and development, repair and healing from injury as well as for the immune system. Protein needs increase as we age to maintain and prevent muscle loss. Masters athletes may need at least 1.2 g/kg of protein per day. It’s recommended to space protein intake out consistently throughout the day, aiming for at least 20-30g of protein per meal and at least 10-15g of protein with snacks. Sources of protein include chicken, fish, eggs, beef, pork, dairy (or soy products), nuts/nut butters, tofu/tempeh, beans and lentils.

Fats are important for a variety of functions in the body, including vitamin absorption, hormone synthesis, cell growth and development and many others. Fats also enhance flavor and satiety. Sources of fats include oils, avocado, nuts/seeds and full fat dairy products.

Hydration is also important to mention as decreased thirst perception can change as we age. Fluid needs will depend on a number of factors, including activity level, environmental conditions and more, but drinking fluids throughout the day along with regular meals and snacks (which contain electrolytes) is a good starting place. For longer endurance events, having a hydration (and fueling) plan in place is important.

Bone Health & Micronutrients

Bone health is important for all athletes, but especially master’s athletes as fall and injury risk increase as we age. For women, menopause decreases estrogen which is important for bone health and strength. The main micronutrients of interest are calcium and vitamin D. Calcium is required for building and maintaining strong bones. Calcium needs increase as we age: for men 51-70 years old the recommendation is 1000mg per day and increases to 1200mg over the age of 71. Women 50 years and older are recommended to consume 1200mg per day. Good sources of calcium include dairy products, dark leafy vegetables, fish with bones (ex, salmon), and tofu/soy products. In order to absorb calcium, your body needs vitamin D. Few foods naturally contain vitamin D but our bodies can synthesize it when exposed to UV light. Living in the Pacific Northwest, especially in winter, can make it challenging to get enough vitamin D. Aging can cause a decreased ability to make vitamin D due to skin changes. More and more research is showing many people have insufficient vitamin D levels so it can be beneficial to look into supplementation. Food sources of vitamin D include salmon with bones, egg yolks and fortified dairy products.

Before recommending or taking supplements it’s best to get blood work done and review with your doctor and/or a sports dietitian to ensure it is needed and safe. Many masters athletes may be taking medications and some supplements may interact with medications so it’s best to check before adding in a supplement.

In conclusion, many of the nutrition basics do not change for older adults including the need for regular meals and snacks which include a balance and variety of macro and micronutrients. Eating consistently throughout the day, with some attention to protein, hydration, calcium and vitamin D, can help keep you active and running throughout your older years.

References:

1. Desbrow B, Burd NA, Tarnopolsky M, Moore DR, Elliott-Sale KJ. Nutrition for Special . Populations: Young, Female and Masters Athletes. Int J Sport Nutr Exerc Metab. 2019 Mar 1; 29(2): 220-227 doi: 10.1123/ijsnem.2018-0269. Epub 2019 Feb 15.

2. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul; 7(4): 405-410 doi: 10.1097/01.mco.0000134362.76653.b2.

3. Strasser B, Pesta D, Rittweger J, Burtscher J, Burtscher M. Nutrition for Older Athletes: Focus on Sex-Differences. Nutrients. 2021; 13(5), 1409 https://doi.org/10.3390/nu13051409.

4. Tarnopolsky MA. Nutritional consideration in the aging athlete. Clin J Sport Med. 2008 Nov; 18(6): 531-538 doi: 10.1097/JSM.0b013e318187ac44.

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