Fuelling for Older Athletes

admin

– How to adjust your diet to keep up with your age
Are you finding it harder to hit your PBs, exercise as hard or as long as you once did, or make substantial gains in the gym? Well, that’s perfectly normal! As we go through our 30s, 40s, 50s, 60s and beyond, our bodies change. Typically, most people start to see a drop in their aerobic capacity and peak performance some time in their 30s. It’s also around this time that the body gradually loses its ability to build muscle and strength. Our ability to recover between workouts diminishes, bone mass declines and injuries take longer to heal. Fortunately, a combination of appropriate exercise and nutrition can help reduce age-related declines in performance.

Without resistance exercise, you can expect to lose around 8% of your muscle mass per decade. This will result in a drop in your resting metabolic rate, or the rate at which your body burns calories. Add to this a drop in physical activity – or an increase in sedentary activity – and it becomes more challenging to stay lean. To maintain your current weight (or prevent gaining weight) you may need about 200 fewer calories a day in your 50s than you did during your 20s and 30s.

With age, the muscles become less responsive to the anabolic effects of protein and exercise. This concept is often referred to as anabolic resistance (or anabolic blunting), and explains why it gets harder to build muscle as you get older. You may have noticed that you simply can’t get the same muscle gains as you once did despite doing the same training. Scientists believe the body slowly down-regulates muscle protein synthesis signaling.

Eating more protein will help reduce muscle loss or at least off-set this anabolic resistance. People who do this maintain around 40% more muscle compared with those who eat very little protein. For active people, researchers recommend a daily protein intake of 1.2 – 1.5g/ kg body weight/ day to help preserve muscle mass and strength. It is more practical, though, to work out your protein intake per meal. Studies suggest this should be in the region of 0.4 g/ kg BW per meal (or at least 30g for a 75kg person), which is considerably higher than the recommendation for younger athletes of 0.25g/ kg BW/ day (see below for suggestions).

The type of fat you consume may make a difference to your ability to build muscle. There is convincing evidence that, in terms of preserving muscle mass, omega-3s become more important as we get older. Researchers at Washington University found that daily supplementation of omega-3 fats for 8 weeks increased the rate of muscle building in older adults, while Brazilian researchers measured greater strength gains in older women who consumed a daily omega-3 supplement in conjunction with a 90-day resistance training programme compared with those who didn’t take supplements.

Low blood levels of vitamin D are common across all age groups but is particularly problematic as we get older as the skin’s capacity to produce vitamin D from UV light diminishes. Low levels may reduce muscle function and strength and impair performance. Getting adequate levels of vitamin D whether from sun exposure, diet or supplements becomes more important for optimal performance. Best dietary sources include oily fish, egg yolk and liver. The Government recommend a 10 microgram (400 IU) supplement of vitamin D3 during the autumn and winter months (between October and April in the UK).

As we get older our perception of thirst decreases as does our sweat rate and the ability of kidneys to concentrate urine. All this means that you’re more susceptible to dehydration so it may be prudent to drink to a planned schedule rather than relying totally on thirst.

 

7 Sports Nutrition Tips for Older Athletes

Eat 30 – 40g protein at each meal. Get this from a medium-sized (125g) chicken or turkey breast, or one (150g) fish fillet, or one small tin (120g) tuna, or 300g strained Greek yogurt, or 4 large eggs, or 400ml whey protein shake.
Boost vitamin D – Adequate levels of this nutrient can help improve your bone health, boost your immune system and improve muscle performance.
Get more omega-3s – As well as protecting heart health, omega-3 fats have been shown to increase blood flow to muscles during exercise, reduce post-exercise inflammation and increase the muscle-building response to a meal. Aim for one portion of salmon, mackerel or sardines a week, or 1tbsp flaxseeds, chia seeds or walnuts daily.
Estimate how much fluid you need to drink during exercise by calculating your sweat rate – the difference between your pre- and post-workout weight. Divide your hourly sweat rate by 4 to give you a guideline for how much to drink every 15 minutes.
Consume polyphenol-rich foods – Researchers believe polyphenols – found in colourful fruit and veg – may help prevent certain age-related diseases, including heart disease, eye problems and cancer.
Don’t eat less than 20% of your calories from fat. Otherwise you risk deficient intakes of fat soluble vitamins and essential fatty acids. Aim for mono-and unsaturated fats (including omega-3s) to be at the forefront of your fat intake: oily fish, avocados, nuts, seeds and olive oil.
Don’t skimp on your recovery nutrition. As you get older, recovery from hard workouts takes longer so refuel with protein and carbohydrate. Good options include 500ml milk, 300ml whey protein shake, or 250ml strained Greek yogurt.

Key points

  • You may experience a drop in energy requirements as you get older
  • You’ll need more protein to offset age-related muscle loss and anabolic resistance
  • Consuming omega-3 fats and vitamin D become more important as you get older
  • Thirst becomes a less reliable indicator of your fluid needs

12,444 thoughts on “Fuelling for Older Athletes”

  3. 👉 $5,000 FREE EXCHANGE BONUSES BELOW 📈 👉 PlaseFuture FREE $3,000 BONUS + 0% Maker Fees 📈 + PROMOCODE FOR NEWS USERS OF THE EXCHANGE 👉 [M0345IHZFN] — 0.01 BTC 👉 site: https://buycrypto.in.net Our site is a secure platform that makes it easy to buy, sell, and store cryptocurrency like Bitcoin, Ethereum, and More. We are available in over 30 countries worldwide.

  13. My spouse and I absolutely love your blog and find nearly all
    of your post’s to be precisely what I’m looking
    for. can you offer guest writers to write content available
    for you? I wouldn’t mind producing a post or elaborating on some of the
    subjects you write in relation to here. Again, awesome blog!

    Also visit my web site: 토토검증

  14. What’s Going down i am new to this, I stumbled upon this I have discovered It positively helpful and it has aided me out loads.
    I am hoping to contribute & help other customers like its helped
    me. Great job.

    Also visit my site; 오케이엑스

  15. Hello, i believe that i noticed you visited my blog so i came to go back the
    want?.I am attempting to to find issues to enhance my web site!I suppose its ok
    to use some of your ideas!!

    Take a look at my web page 메이저사이트 (Mickey)

  21. First of all I want to say fantastic blog!
    I had a quick question in which I’d like to ask if you don’t mind.
    I was interested to find out how you center yourself and clear your head before writing.
    I have had trouble clearing my mind in getting my ideas out.
    I truly do take pleasure in writing however it just seems like the first 10
    to 15 minutes are lost simply just trying to figure out how
    to begin. Any recommendations or tips? Many thanks!

    My blog post: online calculator with percentage

  25. hey there and thank you for your info – I’ve certainly picked up anything newfrom right here. I did however expertise some technical issues using this website, since I experienced to reload the web sitemany times previous to I could get it to load properly.I had been wondering if your hosting is OK? Not that I’m complaining, butsluggish loading instances times will very frequently affect your placementin google and could damage your high qualityscore if ads and marketing with Adwords. Anyway I am adding this RSS to my e-mail and can look outfor a lot more of your respective intriguing content.Ensure that you update this again soon.If you are going for best contents like myself,only go to see this website everyday as it offers quality contents, thanks

  32. 1xBet является одной из самых известных на рынке. https://bet-promokod.ru/ Огромный выбор событий из мира спорта и киберспорта, десятки открытых линий, высочайшие коэффициенты. Также, БК имеет обширный функционал и немногие дает возможность совершать ставки по уникальным промокодам. Используя их, вы можете получить настоящие деньги, не внося абсолютно никаких средств. Это реально! Узнать последний промокод вы можете прямо сейчас, однако использовать его необходимо в соответствии с условиями и инструкциями, которые приведены ниже.

  40. Thanks for the feedback! That’s an interesting point. I suppose there are many reasons, internal and external, why we do not accomplish all that we might. Regardless, I am thankful for the Lord’s grace in that. Thanks again!

  42. Your writing is perfect and complete. totosite However, I think it will be more wonderful if your post includes additional topics that I am thinking of. I have a lot of posts on my site similar to your topic. Would you like to visit once?

  44. I agree with your point of view, your article has given me a lot of help and benefited me a lot. Thanks. Hope you continue to write such excellent articles.

  45. Very nice post. I just stumbled upon your blog and wanted to say that I’ve really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

  46. Ирригатор (также известен как оральный ирригатор, ирригатор полости рта или дентальная водяная нить) – это устройство, используемое для очистки полости рта. Оно представляет собой насадку с форсункой, которая использует воду или жидкость для очистки полости рта. Ирригаторы применяются для удаления зубного камня, бактерий и насадок из полости рта, а также для смягчения любых застывших остатков пищи и органических отходов. Ирригаторы применяются для профилактики и лечения различных патологий полости рта. Наиболее распространенные ирригаторы используются для удаления зубного камня, лечения десны, профилактики и лечения воспалений десен, а также для лечения пародонтита. Кроме того, ирригаторы используются для анестезии полости рта, а также для применения антибактериальных препаратов.. Click Here:👉 https://www.irrigator.ru/irrigatory-cat.html

  48. Very nice post. I just stumbled upon your blog and wanted to say that I’ve really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

  51. I have read your article carefully and I agree with you very much. So, do you allow me to do this? I want to share your article link to my website: Log in

  54. I have read your article carefully and I agree with you very much. This has provided a great help for my thesis writing, and I will seriously improve it. However, I don’t know much about a certain place. Can you help me?

  56. I have read your article carefully and I agree with you very much. This has provided a great help for my thesis writing, and I will seriously improve it. However, I don’t know much about a certain place. Can you help me?

  57. I have read your article carefully and I agree with you very much. This has provided a great help for my thesis writing, and I will seriously improve it. However, I don’t know much about a certain place. Can you help me?

  742. Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?

  1360. Superb information. Thanks.
    [url=https://topswritingservices.com/]military resume writing service[/url] writing an argumentative essay [url=https://essaywriting4you.com/]cheap law essay writing service[/url] custom college essay writing service