We talked about the amount of protein, and the quality and now we get to the timing! If we look at typical protein amounts at each meal of the general population, we typically consume very little protein at breakfast, moderate amounts at lunch and a HUGE portion at dinner.

This is a very skewed distribution of your protein and very little protein synthesis occurs until the dinner time, where not all of that protein can even be used and is therefore wasted.

Having multiple doses throughout the day at regular time intervals is the best method of feeding and maintaining your muscle mass. You also want to make sure you place your protein at appropriate times to ensure adequate recovery from exercise bouts.

If you are an older adult who is engaging in regular exercise, supplements like protein powder might be common place in your dietary plan.

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. Age is a poor predictor of health, says Christine Rosenbloom, PhD, RD, LD, a professor in the division of nutrition at Georgia State University and a certified specialist in sports dietetics CSSD.

According to Rosenbloom, a habitually active year-old may have a higher level of fitness than a sedentary year-old, especially when it comes to measures of VO 2 max, muscle strength and flexibility. All athletes, regardless of age, need to consume adequate energy to participate in their sport and to perform the activities of daily living.

However, compared with their younger counterparts, older athletes typically require less energy for weight maintenance. That said, this evidence does not take into account individuals who remain active as they enter their golden years.

To consume the appropriate fuel to balance their energy expenditure and still maintain a healthy weight, senior athletes need to pay close attention to their energy intake and food choices.

These guidelines, commonly referred to as Dietary Reference Intakes DRIs , rely on the following distribution of nutrients:.

Most athletes require a diet high in carbohydrates, and senior masters athletes are no different. Because fat is very calorically dense 9 calories per gram , it can be an excellent source of fuel. Furthermore, older athletes should be sure to include essential fatty acids in their daily allotment of energy from fat.

The intake guidelines for omega-3 fatty acids are 1. Although there continues to be controversy as to how much protein athletes need to compete, most experts agree that those in training require a higher protein intake than their sedentary counterparts.

The Recommended Dietary Allowance RDA for protein has been set at 0. Certain studies on older active individuals have shown slight increases in protein needs during early phases of strength training, but not during continued strength training. For practical purposes, senior athletes should aim for a protein intake similar to that of their younger competitors.

Endurance athletes should get 1. Keep in mind, protein utilization will not occur without adequate amounts of energy. Athletes who eat poorly, with insufficient energy and carbohydrate intake, and athletes in beginning stages of training need more protein to maintain their nitrogen balance.

Furthermore, senior athletes who consume a low-calorie diet typically 2, or fewer calories per day must carefully monitor their overall nutrient intake to ensure that they are consuming adequate amounts of carbohydrate and protein. A low-calorie diet may not provide the macronutrients needed to achieve optimal carbohydrate stores, repair muscles and fuel the training load.

Because the effects of dehydration even modest dehydration can be detrimental to any physical performance, proper fluid intake is vital for all athletes.

Older competitors are more susceptible to dehydration than their younger counterparts, because age causes physiological changes to thirst sensations, sweating rates, and fluid and electrolyte status, as well as blood flow changes that impair thermoregulation.

Older athletes experience a natural decrease in renal function, which causes an increase in water output by the kidneys; they also have a delayed sweating response and a decreased perception of thirst, which often leads to insufficient fluid intake over time.

To reduce fluids lost during exercise, older athletes should ingest 6—12 ounces of fluid every 15—20 minutes during each training session, starting from the very beginning of the bout. Because athletes should recover glycogen stores immediately following training, an excellent choice for both hydration and energy recovery is a sports drink that contains carbohydrates and electrolytes.

Training depletes stores of vital vitamins and minerals, which are lost via sweat, urine and feces. In addition, senior athletes may be less able than younger competitors to synthesize and absorb vitamins D and B For many micronutrients the ideal intake for older individuals has not yet been established, but the DRIs clearly show an increased need for fat-soluble vitamins, such as vitamins D and E; multiple B vitamins; and minerals such as calcium, zinc and magnesium.

However, older athletes with chronic diseases and on corresponding drug therapies should consult their physician regarding specific micronutrient losses as a result of training. Age aside, all athletes who strive to perform better will benefit by enhancing their nutrition status.

By improving their diet, older athletes will be primed to maximize their training efforts, potentially leading to winning performances. Many older athletes take at least one daily medication, often more.

Certain foods can have a significant effect on medications such as diuretics, nonsteroidal anti-inflammatory drugs NSAIDS and lipid-lowering agents. Note the following:. American Dietetic Association ADA , Dietitians of Canada DC and the American College of Sports Medicine ACSM.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 3 , — Campbell, W. Nutritional considerations for the older athlete.

Using more spices to replace salt, and more liquid vegetable oils and soft spreads low in saturated and trans-fat to replace butter and mayonnaise can keep meals flavorful—and healthy. Dental problems can make it more difficult for older people to eat certain foods such as corn on the cob or chewy cuts of meats, requiring additional adjustments to how food is prepared.

As people age, they see loved ones die and find themselves cooking for one rather than a family. Feelings of isolation and depression creep in, which can make people less likely to want to prepare or eat nutritious meals. Reduced incomes or becoming more homebound due to chronic illness can also make it difficult to shop for nutritious foods and eat well.

Fruits and vegetables that are frozen, pre-peeled fresh, or dried, as well as canned options that are low-sodium and low-sugar are also good choices.

They are easier to prepare, affordable, have a longer shelf life, and contain as many or more nutrients than their fresh counterparts, says Lichtenstein. Overall, there are many positive lessons scientists at Tufts and elsewhere have learned by studying those who lived to be or more years old and are still healthy, McKay says.

Physical activity has been a constant in their lives, and they continued to include walking and other forms of exercise in their daily activities as they aged. There are many that will have an impact on how well and how long you live.

Schools Cummings School of Veterinary Medicine Friedman School of Nutrition Science and Policy The Fletcher School Graduate School of Arts and Sciences Graduate School of Biomedical Sciences Jean Mayer USDA Human Nutrition Research Center on Aging Jonathan M.

Tisch College of Civic Life School of Arts and Sciences School of Dental Medicine School of Engineering School of Medicine School of the Museum of Fine Arts University College.

Get the latest news and stories from Tufts delivered right to your inbox. Email Address. Adjusting Nutrition to Age-Related Body Changes Changes in our bodies and our lifestyles as we age also influence what we should be eating, says McKay.

Age Well, Live Well A series of new workshops featuring Tufts experts—include Alice Lichtenstein—offers a holistic approach to your retirement planning. Our muscle mass begins to decline as we age—not just in places that we can see like our arms and legs, but also in the muscles of our heart, gastrointestinal tract, and other areas that control the everyday workings of our body.

Regular exercise, including resistance training, becomes even more important to keep all the body's muscles in as good shape as possible. Most Americans do not meet recommendations for fiber intake," McKay adds.

Our ability to absorb vitamin B12 in particular—which is important for brain health—also declines. Vitamin B12 is found in animal-based proteins. A B12 deficiency can lead to deterioration of the myelin sheath, which insulates nerves, and can lead to permanent brain impairment if not caught and treated," says McKay.

The ability to sense thirst declines with age, making the elderly more likely to suffer from dehydration. Consciously and regularly consuming water, fat-free milk, and foods with high liquid content—whether a person feels thirsty or not—becomes more vital for that reason.

The functions of our kidneys, liver, and pancreas also begin to decline as we age. The pancreas produces insulin and glucagon, which control blood sugar levels. Excess weight can lead to insulin resistance—and with the pancreas already producing less insulin due to increasing age, the result can be type 2 diabetes.

Slowly decreasing liver function also means older adults don't process alcohol as efficiently as they did when younger. For younger people the problem is traffic accidents or other risky behaviors.

Older adults may not realize they can't drink as much as they once did, increasing the likelihood of falls or driving while impaired. While research at different points over the past few decades has suggested possible health benefits of alcohol consumption, McKay says clear evidence that alcohol at any level has significant positive effects on health is lacking.

In contrast, there is clear evidence that excess consumption can contribute to increased risks of high blood pressure, heart disease , stroke, liver disease, and digestive problems as well as cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum. The senses of taste and smell also decline as a person ages, often partly due to medications they may be taking, which can lead to an overall decrease in appetite and enjoyment of food.

Increasing flavor becomes even more important to keep meals appealing. Using more spices to replace salt, and more liquid vegetable oils and soft spreads low in saturated and trans-fat to replace butter and mayonnaise can keep meals flavorful—and healthy. Dental problems can make it more difficult for older people to eat certain foods such as corn on the cob or chewy cuts of meats, requiring additional adjustments to how food is prepared.

As people age, they see loved ones die and find themselves cooking for one rather than a family. Feelings of isolation and depression creep in, which can make people less likely to want to prepare or eat nutritious meals. Reduced incomes or becoming more homebound due to chronic illness can also make it difficult to shop for nutritious foods and eat well.

They grab foods off the grocery shelves quickly and can't or don't read nutrition labels to find the best options," McKay says. Fruits and vegetables that are frozen, pre-peeled fresh, or dried, as well as canned options that are low-sodium and low-sugar are also good choices. They are easier to prepare, affordable, have a longer shelf life, and contain as many or more nutrients than their fresh counterparts, says Lichtenstein.

Overall, there are many positive lessons scientists at Tufts and elsewhere have learned by studying those who lived to be or more years old and are still healthy, McKay says.

Physical activity has been a constant in their lives, and they continued to include walking and other forms of exercise in their daily activities as they aged. And they continued to have important social connections in their lives," says McKay.

There are many that will have an impact on how well and how long you live. Use this form if you have come across a typo, inaccuracy or would like to send an edit request for the content on this page. For general inquiries, please use our contact form. For general feedback, use the public comments section below please adhere to guidelines.

Your feedback is important to us. However, we do not guarantee individual replies due to the high volume of messages. Your email address is used only to let the recipient know who sent the email.

Neither your address nor the recipient's address will be used for any other purpose. Glycogen uptake, storage, and insulin usage may be affected by medical conditions such as diabetes.

Still, the carbohydrate recommendations for training and performance are generally the same for all athletes. Meeting these targets, however, may need to be managed within a lower energy budget; therefore, careful meal planning is essential. High-quality, high-fiber carbohydrates are optimal for digestive health and weight management.

Including oats, legumes, whole wheat pasta, brown rice, grain breads, and plentiful fruits and vegetables will assist with meeting these needs.

Older athletes will utilize fat similar to younger athletes. Focusing on healthier fats unsaturated and omega-3 is always recommended for improved cardiovascular health.

Using more fatty fish, like salmon, tuna and mackerel, cooking with olive and avocado oils, and incorporating avocado, nuts and seeds is important for athletes of any age. Recovery nutrition is the same for all athletes. The dietary strategies for replacing muscle glycogen, repairing muscle, revitalizing immune health and rehydration should be followed to facilitate optimal recovery.

FUELIN simplifies this process by adjusting the plan weekly based on your training and personalized goals, making it very clear what to eat before, during and after workouts.

What about supplements? Creatine monohydrate is a popular dietary supplement among athletes due to its ergogenic ability to enhance the benefits of resistance exercise and optimize performance. With an increase in the stores of skeletal muscle PCr, individuals can achieve higher workloads during repetitive high-intensity exercise, often increasing muscle mass and strength.

Elevated and sustained low-grade inflammation during the aging process i. Creatine has been shown to act as an antioxidant and, as such, may reduce inflammation in aging adults. Lastly, studies have shown that creatine helps protect our brains from the natural degradation of aging, i.

Next on the list of beneficial supplements for aging athletes are omega-3s. We have seen athletes consume long-chain omega-3 polyunsaturated fatty acids n-3 PUFAs supplements to potentially reduce inflammation, improve recovery following injury , enhance immunity and, in some cases, increase skeletal muscle metabolic efficiency.

Incorporating n-3 PUFAs into the skeletal muscle membrane may improve the transport of nutrients, such as amino acids, into muscle, increasing muscle protein synthesis rates. In healthy older people, prolonged supplementation with n-3 PUFAs has been shown to increase rates of MPS and, therefore, may help preserve or facilitate increases in muscle mass with age.

Interestingly, omega-3 supplementation has been shown to improve measures of muscle strength in older women but not always in older men , highlighting the emerging evidence that men and women may have different needs and responses to supplementation. Honorable mention shout-outs to curcumin, calcium and B vitamins.

Lastly, addressing any vitamin and mineral deficiencies that may arise in aging athletes is important. Micronutrient deficiencies in older athletes are possible due to changes in requirements, reduction in the ability to metabolize and absorb them, 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 and reduce inflammation.

Fuelin always recommends biannual blood testing to assess possible deficiencies before supplementing. Measurements of fluid need through pre— and post—training and competition weights are recommended to help determine fluid requirements for individual athletes. Fuelin incorporates sweat testing and recommends that all athletes do this regularly before a competition.

Existing Medical Conditions.