Scientists have known for decades that antioxidants like beta carotene and vitamins C and E are important for fighting free radical damage that can contribute to poor performance and chronic disease. Best to get them through whole plant foods like vegetables and fruits.

Eat at least 2 ½ cups of a variety of vegetables and 2 cups of whole fruits not juice daily, especially berries like blueberries, which contain phytonutrients that may speed muscle recovery.

Get your coQ10 through fatty fish and whole grains. The American College of Sports Medicine recommends 1. You need to k eep your muscles active and feed them enough protein to stimulate growth.

RELATED: The Top 10 Protein Sources for Cyclists. As an active cyclist who should be doing some strength training , too , you have half of that down. Be sure to eat enough protein to take care of the other part of the equation. Your body forms collagen from the amino acids from protein you eat.

Vitamin D is essential for building and maintaining strong bones and for optimal muscle function and recovery.

As we age, our skin becomes less effective at synthesizing vitamin D from the sun. Get what you need : The Institute of Medicine recommends at least IUs of vitamin D a day for adults over 50 and at least IUs for those over 80 years of age.

The sun is the main source of vitamin D, but good food sources include fortified dairy foods and fortified milk substitutes e. almond milk and fatty fish. Choose supplements that are made from Vitamin D3, the form your body creates when sun hits your skin.

Protein Intake for Seniors. Are There Real Benefits of Berberine? Does the Keto Diet Work for Cyclists? New Routine? How to Beat Winter Dehydration.

Sleep Quality Really Does Affect Your Emotions. By prioritizing proper nutrition, supplementation, and age-appropriate exercise, aging athletes can continue to enjoy the benefits of an active lifestyle well into their golden years.

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Sports Supplements for Aging Athletes: Staying Fit and Healthy as You Age Introduction As athletes age, their nutritional needs and physical capabilities may change, making it essential to adjust their diet and supplement routine accordingly.

Top Sports Supplements for Aging Athletes A. Protein Supplements As we age, muscle mass naturally decreases, making it essential for aging athletes to prioritize protein intake to support muscle growth and repair.

Creatine Creatine is a popular sports supplement that supports energy production and muscle strength. Omega-3 Fatty Acids Omega-3 fatty acids , particularly EPA and DHA, are known for their anti-inflammatory and cardiovascular benefits.

Vitamin D Vitamin D is essential for bone health, immune function, and muscle function. Coenzyme Q10 CoQ10 CoQ10 is an antioxidant that plays a crucial role in energy production and may help combat age-related declines in energy levels. Glucosamine and Chondroitin Glucosamine and chondroitin are popular supplements for joint health and may help reduce the risk of age-related joint issues, such as osteoarthritis.

Tips for Aging Athletes A. Consult a Healthcare Professional Before starting any new supplement regimen, it's essential to consult a healthcare professional or sports nutritionist for personalized guidance based on your individual needs and goals.

Emphasize a Balanced Diet While supplements can be beneficial for aging athletes, it's crucial to prioritize a balanced diet rich in whole foods , including lean protein, healthy fats, whole grains, fruits, and vegetables.

Staying on top of your basic health helps identify problems early on so they can be addressed. As we age, metabolic and physiologic changes are inevitable.

Preparing for these changes by taking care of ourselves throughout the various stages of our lives will ensure that we continue performing at peak levels. We can best prepare for the future by improving our nutrition, lifestyle and recovery techniques.

In order to continue doing what we love, we must take care of ourselves! Gaby, A. Nutritional Medicine. Fritz Perlberg Publishing: Concord, NH.

doi: Caitlin Holmes is a Certified Nutrition Specialist CNS. After graduating, she started her nutrition coaching business, Caitlin Holmes Nutrition, LLC, where she primarily works with climbers and outdoor enthusiasts to develop effective nutrition plans for long-term health and performance.

She believes that nutrition is a powerful tool for athletes and that eating well plays a major role in achieving goals, preventing injuries, and supporting the body to continue performing for years to come!

Shop All. Shop By Usage. Everyday Products. Pre-Workout Products. Performance Products. Recovery Products. Shop By Activity. Shop By Function. Gear and Accessories. Refer a Friend. Get Started. The Gnarly System. Our Story. Our Athletes. Media Reviews.

Find local retailer. Caitlin Holmes December 21, Longevity in Sport: Nutrition through the Ages Aging is a natural part of life, but aging does not have to be a barrier to performance.

What happens when we age? Nutritional support for longevity in sports. Jeor Equation:. Level of Activity Activity Factor Sedentary 1. Supplementation and key foods. Branched-chain amino acids BCAAs. Bone density support. Vitamin d. Additional steps for longevity. Continue to train.

know your limits. Take rest days. get regular check-ups. Final thoughts. works cited. Nieman, D. Journal of Sport and Health Science, 8 , Age-related adverse inflammatory and metabolic changes begin early in adulthood.

J Gerontol A Biol Sci Med Sci, 74 3 , The role of the anabolic properties of plant- versus animal-based protein sources in supporting muscle mass maintenance: A critical review.

Nutrients, 11 ,

But if you are concerned about ingesting enough energy, you may find these tools useful. My favorite calculation is referred to as Mifflin-St. I use this calculation because unlike some of the other equations out there, Mifflin-St. Jeor more accurately represents caloric requirements of athletes and incorporates an activity factor.

With all nutrition-based calculations, experiment with what works for you and remember that a calculation will not always reflect your needs. First, calculate your Basal Metabolic Rate BMR; energy expenditure at rest. Second, multiply BMR by an activity factor see table below. This is your estimated calorie requirement to support health, metabolic functionality and performance.

A well-balanced diet is the cornerstone of good health. Consuming adequate carbohydrates, protein and fat, along with a variety of fruits and vegetables, sustains energy levels, mental health, body system functionality and general wellbeing.

Although a balanced diet is essential to long-term health, protein is especially important for the aging athlete. Muscle protein synthesis MPS is normally stimulated in response to protein consumption or exercise.

In older adults, these stimuli are impaired, thereby reducing MPS. Studies have indicated that 40 grams of high-quality protein, such as whey, eggs or pea protein is an optimal dose for anabolic stimulation in older athletes.

Doses of 20 to 30 grams may be more appropriate for younger athletes. I always take a food-first approach when it comes to both macro- and micronutrient requirements. But supplements are great to help support what we often lack in our diets.

Oftentimes I suggest key foods to clients to boost a specific nutrient. If more support is needed, I recommend supplemental nutrient forms. Supplements are especially useful when we age due to reduced nutrient absorption. Make sure you are ingesting enough protein to support MPS.

Protein powders both whey and plant-based provide high-quality protein and boost what may be lacking in the diet. Collagen supplementation can help improve collagen synthesis, which may help reduce risk of injury to connective tissues.

Take these before or during your training or performance sessions. Ingestion can help stimulate MPS and reduce delayed onset muscle soreness DOMS.

Eat enough calories and macronutrients. Calorie restriction causes porous bones. Instead I recommend optimizing calcium levels by consuming canned salmon, yogurt, seeds, beans, Chinese cabbage and molasses.

Additionally, most people do not meet daily vitamin D needs due to insufficient sun exposure. Discuss any supplements with your primary care doctor before beginning a new regimen as some may not be appropriate for you. To continue training and performing throughout your life, take care of your wellbeing.

Below are a few recommendations. You are less likely to see an incremental decline with age by maintaining a level of performance. Maintaining flexibility in addition to strength will help you stay limber.

Stretching also increases blood flow, which helps the healing process. Become aware of how your body feels during your training and performance sessions. If you are approaching your absolute limits on a continuous basis, consider reducing your workload to protect your body from injury.

You may find that you need more rest days in order to bounce back. Routinely visit a doctor regardless of your age. Check for any trends or patterns with blood work.

Staying on top of your basic health helps identify problems early on so they can be addressed. As we age, metabolic and physiologic changes are inevitable. Preparing for these changes by taking care of ourselves throughout the various stages of our lives will ensure that we continue performing at peak levels.

We can best prepare for the future by improving our nutrition, lifestyle and recovery techniques. In order to continue doing what we love, we must take care of ourselves! Gaby, A. Nutritional Medicine. Fritz Perlberg Publishing: Concord, NH. doi: Caitlin Holmes is a Certified Nutrition Specialist CNS.

After graduating, she started her nutrition coaching business, Caitlin Holmes Nutrition, LLC, where she primarily works with climbers and outdoor enthusiasts to develop effective nutrition plans for long-term health and performance.

She believes that nutrition is a powerful tool for athletes and that eating well plays a major role in achieving goals, preventing injuries, and supporting the body to continue performing for years to come!

Shop All. Shop By Usage. Everyday Products. Pre-Workout Products. Performance Products. Recovery Products. Shop By Activity. Shop By Function. Gear and Accessories. Refer a Friend. Get Started. The Gnarly System.

Our Story. Our Athletes. Media Reviews. Find local retailer. Caitlin Holmes December 21, Longevity in Sport: Nutrition through the Ages Aging is a natural part of life, but aging does not have to be a barrier to performance.

What happens when we age? Nutritional support for longevity in sports. Jeor Equation:. Level of Activity Activity Factor Sedentary 1. Supplementation and key foods. Branched-chain amino acids BCAAs. One other supplement that has been shown to have some benefits for older adults is creatine.

First we must understand that the muscle stores phosphocreatine and it is a substrate that can quickly and easily be used to provide energy for activity lasting only seconds. The second is that it is an anabolic stimulant, meaning the higher storage of creatine results in increased muscle protein synthesis and growth.

The theory is that the more creatine in the muscle, the harder you can train, thus getting a better workout while getting a larger response of muscle strength and growth. Proper dosing is needed to elicit results, and there are a few contraindications for using such a supplement. Independent assessment for this supplementation is needed.

As we age, nutrition has an essential role to play in our health and wellbeing. Food can help fuel our bodies, keep our muscles strong, maintain our functionality, decrease our risk of chronic medical conditions, and overall help us age gracefully.

For more information about how you can keep your body healthy as you age, speak with a registered dietitian. Stephanie is our Registered Dietitian and sport nutritionist. She graduated with Honours from the University of Guelph with a Bachelors of Applied Science specializing in Applied Human Nutrition.

She then pursued her passion for sport performance nutrition by completing her Masters of Science degree specializing in Exercise, Nutrition and Metabolism at the University of Guelph.

Here she was involved in studies investigating the nutritional adequacy of young hockey players and hydration habits of amateur, varsity and elite athletes to name a few. She then completed her internship at London Health Sciences Centre and is currently working there on the Medicine unit.

She also has experience working with mental health and eating disorders. She also working towards being a Certified Specialist in Sport Dietetics. Stephanie spent most of her childhood in the rink as a competitive figure skater, and later was involved in volleyball, track and cross country. During her university years she was drawn to lifting and has continued with this ever since.

She is currently enjoying learning the art of Olympic weightlifting. Stephanie believes that every food fits in moderation and truly believes that nutrition has a huge impact on our sport performance and health. Are you experiencing back, knee or shoulder pain through your golf swing?

It could be due to compensation from a lack of hip mobility. Registered Physiotherapist Sasha Guay shows some tips to improve hip mobility.

mp4Racquet sport warm up for all pickleball, tennis, badminton, squash, table tennis and all other racket sport athletes! Give these warm up drills a try. You May also be interested in these Related Articles:.

Dynamic Warm-upfor Soccer Players and Athletes Soccer Dynamic Warm-up prepared by: Anna Leuenberger, 4th Year Kinesiology, University of Waterloo Dynamic warm-ups are used to help mitigate the risk of injuries acquired during physical activity.

This is achieved by preparing athletes to work at a high intensity. A dynamic warm up typically consists of exercises designed. Share via:. Share on facebook. Share on twitter. Share on linkedin. Share on email. Sarcopenia Sarcopenia is the term used to describe the gradual muscle mass loss seen in older adults.

Why do we lose muscle mass? What can we do about it? Nutrition Strategies. Increase the protein intake In a westernized country like Canada, we often get enough protein, however I do notice that older athletes or adults may still need to bump up their intake to maximize recovery.

Protein quality is important Research does show that soy protein vs whey or beef protein is less effective to stimulate muscle building. Dairy Dairy has the amino acid Leucine, which is a branch chain amino acid. Distribution We talked about the amount of protein, and the quality and now we get to the timing!

Supplements If you are an older adult who is engaging in regular exercise, supplements like protein powder might be common place in your dietary plan. Stephanie Boville MSc, RD Registered Dietitian Stephanie is our Registered Dietitian and sport nutritionist.

Request an Appointment with Stephanie Now.

Tips for Aging Athletes A. Consult a Healthcare Professional Before starting any new supplement regimen, it's essential to consult a healthcare professional or sports nutritionist for personalized guidance based on your individual needs and goals.

Emphasize a Balanced Diet While supplements can be beneficial for aging athletes, it's crucial to prioritize a balanced diet rich in whole foods , including lean protein, healthy fats, whole grains, fruits, and vegetables.

Focus on Age-Appropriate Exercise Incorporating age-appropriate exercise routines and modifications can help aging athletes maintain their fitness levels while reducing the risk of injury. Conclusion Sports supplements can be a valuable addition to the fitness routine of aging athletes, helping to support overall health, maintain peak performance, and promote longevity in sports and fitness activities.

Filed in: active as you age , active lifestyle , Creatine benefits , Creatine dosage , Creatine Monohydrate , creatine purpose , creatine types , golden years , heart health , omega 3 , stay fit , vitamin d , vitamins.

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Added to your cart:. How well do you know your fueling? Answer these questions and let's see where your endurance nutrition knowledge is at! Race Day: Triathlon Nutrition Planner.

level up your nutrition game with these freebies. Planning what goes on your plate. Putting the right foods in your grocery cart. Don't let nutrition derail your race. improve Your performance through a simple and flexible eating style. the Blog. Search for:. Aging Athletes: How to Fuel as an Older Athlete.

Hi, I'm. Explore the Blog. incredible value! ENDURANCE EATS. YOUTUBE SERIES. Fueling Aging Athletes Muscle As we age, we naturally will lose muscle mass. There are some c hanges to requirements for vitamins and minerals for older athletes.

Ag e ing, presence of disease and some medications can all impact the ability to absorb and metabolise some of these nutrients. Calcium and Vitamin D are of particular interest in ag e ing athletes due to an age-related loss of bone minerals.

A suitable intake of calcium rich foods should be recommended along with appropriate weight bearing exercise. The Australia n and New Zealand Recommended Dietary I ntake f or M asters aged athletes is:.

Available research suggests that older female athletes in particular are not consuming enough calcium and should consider the addition of a supplement to ensure adequate intake , if increases in dietary intake are challenging. Please click here for further information including calcium content of foods.

V itamin D is a key nutrient for bone growth and mineralization , immune response and muscle function. Dietary sources of vitamin D are not adequate for requirements so if medically indicated, a supplement may be recommended. Overall quality of dietary intake and other essential nutrients should be assessed by an Accredited Sports Dietitian.

Measurements of fluid needs through pre — and post — training and competition weights are recommended to help determine fluid requirements for individual athletes.

Having a fluid-replacement plan for specific scenarios may be critical for successful performance for the masters athlete. Recovery strategies are the same for all athletes, regardless of age. The dietary strategies for replacing muscle glycogen, repairing muscle , revitalising immune health and rehydration should be followed to facilitate optimal recover y.

Please refer to our Factsheet on Recovery for more information, keeping in mind your higher protein needs! Masters athletes may take supplements for both health and performance reasons, although less research has been conducted on the sports performance benefits of supplements in older athletes.

Recent research has shown that masters athletes commonly take combinations of supplements with unknown effects. Competitive masters athletes should also be aware that competitions are often bound by international anti-doping rules.

With the age — related losses of muscle, strength and speed the addition of creatine monohydrate may benefit some masters athletes. Research suggests that older athletes not over the age of 70 may benefit with increased muscle mass gain and strength from the addition of creatine monohydrate to resistance training.

There is limited data for athletes over the age of