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Julia Hawkins (107 yr old) I eat TOP 5 Food \u0026 don't get old. Anti-aging Benefits.Sports nutrition for older athletes -
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.
A programmed and personalized schedule of drinking fluids can reduce the risk for dehydration without overconsuming fluids. Protein recommendations: 1. Older adults need higher intakes of protein than younger adults such as g protein per meal versus g protein for younger athletes.
The pre-workout meal should include g protein with a focus on high leucine foods. Leucine is an amino acid involved in muscle protein synthesis. Leucine amounts close to 1g or more per g of each food:. 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 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.
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. 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.
Minimally, older adults need 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 enzyme reactions within protein, carbohydrate, and fat metabolism with an emphasis on protein metabolism. B6 daily needs increase after age 50 to 1. 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 mg for women over the age of 51 and men over 71 years old. For those years old, calcium recommendations are 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 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.
Be careful with supplementation as some supplements can cause a laxative effect. I tend to recommend magnesium glycinate as a supplement 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.
Those aging past 30 years should start to pay attention to protein, fluid and nutrient intakes. Getting adequate energy for your training regime is paramount to ensure the best performances are achieved. In the short term, a deficit in daily energy intake will lead to a loss of some body-fat, however, longer-term deficits will cause loss of important metabolically active muscle mass.
Which in turn will reduce your energy needs further and potentially affect athletic performance. The periodization of nutritional intake can help with meeting energy goals on high activity days by increasing intake and buffering it around training times, and on the flip side, reducing energy intake on rest days.
Remember, your energy budget needs to allow for adequate protein for muscle repair, carbohydrates for glycogen fuel, and all the micronutrients required for optimal health and recovery. Protein needs in young populations are higher for strength-based athletes than endurance athletes and even less for inactive individuals.
Protein needs are also higher for older athletes compared to their inactive counterparts. There is inevitable muscle deterioration as you age, and to alleviate this it is recommended that daily protein intakes should be ~1. Older athletes may find it difficult to meet these needs due to lower energy demands compared to younger athletes.
So, clever meal planning with high quality and regular protein intake, coupled with strength training is a must to maintain muscle mass. Using dairy foods, nuts, seeds and eggs, as part of meals or as recovery snacks, will help achieve this.
Carbohydrate and glycogen functionality is similar in older athletes compared to young athletes. Glycogen uptake and storage, and usage of insulin may be affected by medical conditions such as diabetes, in older populations, but generally, the carbohydrate recommendations for training and performance are the same for all athletes.
Meeting these targets however, needs to be managed within a lower energy budget; therefore careful meal planning is essential. The use of high-quality, high fiber carbohydrates is optimal for digestive health and weight management. Including foods such as oats, legumes, wholemeal pasta, brown rice, grain breads along with plentiful fruits and vegetables will assist with meeting these needs.
Fats in the diet are essential for the absorption of fat-soluble vitamins, and a focus on healthier fats unsaturated and omega-3 are also beneficial for improved cardiovascular health. Using more fatty fish, like salmon, tuna and mackerel, replacing butter with plant-based oil, and incorporating avocado, nuts and seeds will help improve the profile of fats in the diet.
Older athletes will utilize fats similarly to younger athletes. Fats won't directly impact athletic performance, but ideally reduced amounts pre-exercise will help gastric emptying for stomach comfort during the more physical types of exercise.
Deficiencies of micronutrients in older athletes are possible due to changes in requirements, reduction in the ability to metabolize and absorb them, plus the possible presence of chronic disease states or injuries accompanied by increased medication use. Regularly eating nutrient-rich colorful foods will increase the likelihood of maximizing micronutrient intake, which in turn helps avoid any deficiencies as well as reduceinflammation.
Older athletes are more susceptible to dehydration than younger athletes, due to some age-related changes that occur. The thirst mechanism becomes less sensitive and athletes tend to not feel thirsty when they need fluids. Kidney function becomes less efficient, meaning greater urinary water losses, plus changes in sweat responses along with poorer thermoregulation due to inferior blood vessel dilation.
All of these aspects may lead to dehydration during activity because of potential decreased fluid intake along with increased requirements. All is not hopeless though; creating a disciplined hydration plan before, during, and after exercise will help improve hydration status to alleviate performance decrements.
Recovery goals are very similar for all athletes. See some more detailed information about recovery here. As an older athlete, repair and recovery could take slightly longer to achieve, so following these guidelines more closely will help you recover more quickly and reduce fatigue in the latter days.
Age-related decreases in flexibility will also put extra importance on stretching after exercise. Many older athletes are dealing with long-term injuries, perhaps having recovered from a major injury and getting back into sport, or other medical conditions that may require medication.
Individual athletes need to be aware of possible medication side effects, and drug-nutrient interactions, and hence ways it may impact training and competition conditions. Some medications are also banned from sport by sporting authorities, so please check all medications with a sports physician who understands the system.
An application for a Therapeutic Use Exemption may be required to continue with the use of certain necessary medications. Supplements may be required for dietary deficiencies, which can be monitored with regular blood testing.
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