Nutrition for Aging Athletes
Masters Athletes aged 30+ years old
As you age, you might notice changes in your body. Rather than working against it, learn more about these changes and what you can do to maintain or improve your health, fitness, body composition and energy levels. For many of my clients, weight loss is a goal because as we age, we tend to hold onto more body fat, especially around the midsection. There are physiological reasons why this may happen and the worst thing you can do is under fuel your body.
Learn more about how to do this as we review who Masters Athletes are, other symptoms of aging, age-related physiological changes and some solutions to slow down the process of age-related physiological changes and reduce symptoms of aging. We will go over what macronutrients and micronutrients to focus on, as we age and why.
Peak performance in sport depends on optimal nutrition and fitness training. Aging athletes over the age of 30 can experience physiological changes that require special attention to certain macronutrients, proper hydration, and adequate vitamin and mineral intake.
Who are Masters Athletes?
According to The World Masters Athletics organization Masters Athletes defines the age as 35 years for both women and men. For swimming, a Masters athlete begins at age 18, and for golf it is 50 years old.
Age-Related Physiological Changes
Maximum oxygen consumption decreases about 10% per decade after age 30
In older endurance athletes, this occurs at a slower rate of 5% per decade
Type II muscle fibers (fast-twitch muscles) decrease in size and number
Switch from fast to slow fiber type (less explosive movement muscle fibers and more sustained aerobic muscle fibers)
Mitochondria decrease in number (mitochondria is where respiration and energy production occur)
Satellite cells are reduced (satellite cells are involved in the ability of muscle tissue to regenerate”)
Infiltration of fat into muscle
Increase in fat deposits in skeletal and heart muscle, liver and bone marrow
Myosin is reduced
Myosin is a protein that forms (together with actin) the contractile filaments of muscle cells
Elasticity of muscle is reduced
Reduced flexibility also due to a loss of water in our tissues and spine and increased stiffness in the joints
Muscle strength declines which can cause a slower gait speed
Older adults with low muscle strength can have a 4.3-fold greater risk for slow gait speed and a 2.6 fold greater risk for severe mobility problems (Sports Nutrition. Karpinski et al. 6th ed. Chpt 14: Masters Athletes pg. 299)
Sarcopenia is the term used for loss of muscle mass as we age
Creatine and phosphocreatine levels in skeletal muscle are reduced
Regeneration of creatine is slower following exercise. It falls about 8% per decade after the age of 30 years. (Karpinski et al.)
B-12 and Vitamin D decreased absorption and utilization
Body weight increases up to age 70 years
Belly fat increases
Visceral fat increases (fat around your organs)
Peripheral fat stores decrease
Chronic low-level inflammation
Dehydration due to less body water, decreased thirst mechanisms, decreased ability for kidneys to concentrate urine (body fluid balance is worsened)
Sweating is reduced due to sweat glands changing as skin ages with less sweat produced per gland
*It is unclear whether some of these age-related physiological metabolic changes are due to age or due to lifestyle such as less exercise.
Solutions To Slowing Down Age-Related Physiological Changes And Reducing Symptoms of Aging
Active Lifestyle and Regular Physical Activity
People who maintain an active lifestyle reap many physiological health benefits. Weight bearing exercises load the skeleton to improve the strength and density of bones. Regular physical activity induces a higher cardiopulmonary fitness, reduces risk of coronary heart disease and high blood pressure, reduces the risk of colon cancer, protects against diabetes, builds bone mass, increases muscle strength and balance, manages body weight, decreases anxiety and depression, and improves overall mood.
Strength Training Programs
A 6-month training program can reverse muscle weakness and improve muscle strength in healthy older adults. Nutrition and resistant exercise are both needed to stimulate muscle protein synthesis.
Nutrition Needs for Aging Athletes
Water/Fluid recommendations: water/fluid is probably the most important macronutrient for masters athletes due to physiological changes that make staying hydrated and bouncing back from dehydration more difficult. A programmed and personalized schedule of drinking fluids can reduce the risk for dehydration without overconsuming fluids.
Protein recommendations: 1.2g protein per kilogram body weight per day. Older adults need higher intakes of protein than younger adults such as 35-45g protein per meal versus 15-30g protein for younger athletes. The pre-workout meal should include 25-30g protein with a focus on high leucine foods. Leucine is an amino acid involved in muscle protein synthesis. 3g of leucine per meal is recommended.
Leucine amounts close to 1g or more per 100g of each food:
Meat and eggs: baked ham, beef, chicken breast, chicken wings, deer without visible fat, pork low-fat steak, pork’s sausage, pork’s shoulder, speck, turkey breast or thigh, chicken eggs
Dairy: asiago cheese, ricotta, feta, gorgonzola, gruyere, parmesan, mozzarella, low-fat Greek yogurt
Fish: anchovies, clam, cod, shrimp, mackerel, mussels, salmon sardines, smoked salmon, tuna fish
Nuts, seeds, other: pine nuts, cashews, pistachios, dried sweet almonds, unsweetened cocoa powder
Creatine supplementation for those who strength train: 5g/day creatine monohydrate allows for greater training capacity which leads to strength gains in older adults. Creatine supplementation is recommended due to the decrease in creatine and phosphocreatine in the muscles as well as the decrease in regeneration of phosphocreatine following exercise in older adults.
Fat recommendations: 1 g/kg body fat/ day or about 20-35% fat of total Caloric intake. Omega 3 fatty acids are anti-inflammatory and as we age, chronic low-grade inflammation can occur. Fat recommendations for older adults are the same for younger adults.
Carbohydrate recommendations for older adults is the same calculation for younger adults. The lowest recommended carbohydrate intake for athletes is 3 to 5 g per kg body weight per day with 10-12g/kg body weight on the upper level for athletes training 1-3 hours per day or carbohydrate loading for an endurance event longer than 90 minutes.
Nutrients of Concern for Aging Athletes:
Vitamin D, E, B12, riboflavin (B2), pyridoxine (B6), folate (B9), calcium, magnesium and zinc
Vitamin D: Aging decreases the ability of the skin to produce vitamin D3. To raise vitamin D levels above 30 ng/mL adults need to supplement with 1,500-2,000 IUs vitamin D3 per day. Minimally, older adults need 800 IUs per day. Vitamin D is a key player in immune and neuromuscular function, cell growth, glucose metabolism, absorption of calcium to avoid brittle bones and reduce inflammation.
Vitamin E is an antioxidant which stops reactive oxygen species (ROS) production which naturally occurs especially following exercise. Vitamin E is a key player in immune system functioning. Food sources of Vitamin E include plant oils, seeds, and nuts such as almonds, sunflower seeds and peanut butter.
Vitamin B12 absorption of food sources decreases with age and therefore supplementation may be needed. B12 foods are only found in animal products such as fish, meat, poultry, eggs, and dairy products or fortified cereals and nutritional yeast. If supplementation is needed, a B12 lozenge in the form of methylcobalamin could be useful.
B2, Riboflavin plays key roles in energy production and metabolism of fats, drugs, and steroids. Food sources include eggs, organ meats (kidneys and liver), lean meats, milk and fortified cereals and grains.
B6, Pyridoxine is involved in more than 100 enzyme reactions within protein, carbohydrate, and fat metabolism with an emphasis on protein metabolism. B6 daily needs increase after age 50 to 1.7 mg for men and 1.5 mg for women from the 1.3 mg recommendation for ages 19-50 years. Food sources of B6 are fish, beef, poultry, starchy vegetables, fortified cereals, and some non-citrus fruits.
B9, Folate is involved in making DNA, RNA and protein metabolism. Food sources include spinach, brussels sprouts and other dark leafy greens, fruits and fruit juices, nuts, beans, peas, seafood, meat, eggs, dairy and fortified grains, and cereals.
Calcium requirements increase to 1200 mg for women over the age of 51 and men over 71 years old. For those 19-50 years old, calcium recommendations are 1000 mg per day for the non-pregnant or lactating person. It is best to get calcium via food sources such as milk, yogurt and cheese or non-dairy sources like canned sardines and salmon with bones, kale, broccoli and bok choy or fortified foods like orange juice, dairy free milks, cereals, tofu.
Magnesium is involved in more than 300 enzymatic reactions in the body including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production. It is involved in bone development and creates DNA, RNA, and the antioxidant glutathione. Magnesium transports calcium and potassium ions across cell membranes which is important for nerve impulse conduction, muscle contraction, and normal heart rhythm. The highest food source of magnesium is roasted pumpkin seeds. Other food sources include: spinach, legumes, nuts, seeds, and whole grains. Adults who are 31 + years old should consume 320 mg magnesium per day for women and 420 mg per day for men. Be careful with supplementation as some supplements can cause a laxative effect. I tend to recommend magnesium glycinate as a supplement 200-300 mg at bedtime.
Zinc catalyzes hundreds of enzymes. Zinc is involved in immune function, protein and DNA synthesis, wound healing and cell signaling. The recommended dietary allowances for zinc are 11 mg for male and 8 mg for females aged 19 years or older. The richest food sources of zinc are meat, fish, and seafood such as oysters and beef. Plant based sources such as beans, nuts and whole grains contain some zinc, but are not highly bioavailable meaning the absorption of zinc in these foods is low.
In Summary
Those aging past 30 years should start to pay attention to protein, fluid and nutrient intakes. Not only do aging athletes need more protein and need to pay attention to fluid intake and certain nutrients, but they need to consume enough fuel to support metabolic needs AND physical activity. Older adults, especially some older women who are frustrated with body changes tend to eat less and exercise more. This effect will have your body hold onto more fat for fear that it is in a state of starvation mode. It will have negative effects on your body’s hormones including the stress-hormone called cortisol which also increases with heavy exercise as it is a sign of stress. If you are frustrated with your body and sport performance, see a Sports Dietitian to nail down nutrition and fitness tailored to your age, gender, and lifestyle.
References
Hamrick MW, McGee-Lawrence ME, Frechette DM. Fatty Infiltration of Skeletal Muscle: Mechanisms and Comparisons with Bone Marrow Adiposity. Front Endocrinol (Lausanne). 2016 Jun 20;7:69. doi: 10.3389/fendo.2016.00069. PMID: 27379021; PMCID: PMC4913107.
Karpinski, Christine and Rosenbloom, Christine A., "Sports Nutrition: A Handbook for Professionals, Sixth Edition" (2017)
National Institutes of Health. “Office of Dietary Supplements - Folate.” Nih.gov, 2017, ods.od.nih.gov/factsheets/Folate-HealthProfessional/.
“Office of Dietary Supplements - Magnesium.” Nih.gov, 2016, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
“Zinc.” Nih.gov, 2016, ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.
