For many, as we age we are more likely to be put on a medication such as a cholesterol-lowering or a blood pressure drug.

specific nutrient losses. Knowing this and working with a dietitian like me! can help make sure your body has all the nutrition it needs and can continue to run like a well-oiled machine. This is probably the biggest concern.

Older adults naturally have less body water. Plus, thirst sensation the physical signal to take in fluids decreases with age. Our body relies on thirst to control our water intake and with a decreased thirst sensation, it can be easy to forget to drink enough.

Consider taking electrolyte or hydration mixes with you on your next ride or race! I like the brand LMNT. I very much hope that you continue to be active for as long as you possibly can, and hope that these nutrition tips help you do it successfully!

The fueling guide bundle is your one-stop-shop for strategies to fueling before, during and after your workouts. 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.

Implications of increasing age on performance and training. There are many changes within the body with age , some of which may influence exercise and performance. These include cardiovascular, musculoskeletal, thermoregulat ory and neurological changes , and may impact bone density, body composition, thirst perception, flexibility, and strength.

Adjustments to diet and exercise can be made to assist beneficial adaptations. Some masters athletes may be new to sport or returning to sport and competition after a hiatus. Appropriate screening with a medical professional is recommended before training and competition begins.

There may be adjustments with nutrition and hydration required due to prescribed medications or modifications to training due to past injuries. Training and Exercising with existing medical conditions and medication.

Masters athletes may be more likely than younger athletes to present with medical conditions managed with one or more medications.

These can include cardiovascular conditions, diabetes, osteoarthritis, asthma, musculoskeletal injuries , anxiety and depression. M edications can impact the athlete through associated side effects. It is vital that athletes using medications are aware of potential side effects and impacts on their safety while training and competing as well as their performance.

Many common medications are banned for use in sport. For example , beta-blockers are a commonly used medication for hypertension, with a side effect of lowering heart rate — their use is banned in a number of sports.

This effect of lowering of heart rate can also mask hypoglycemia. Athletes may need to apply for a Therapeutic Use exemption to authorise the use of some medications in competition.

E nergy I ntake , Performance and Body Composition. Resting metabolic r ate decreases by a small percentage each decade which is linked to a reduction in metabolically active muscle mass. H owever , energy requirements for masters athletes could be higher than their sedentary peers due to their activity.

A r eduction in energy requirements could make it challenging to attain an energy deficit to achieve desired body composition goals and to meet specific performance targets for macronutrients.

The diet should be carefully planned and periodised around performance and other goals optimising body composition. For example, aim for an energy and macronutrient intake that meets energy requirements on key training and performance days and a lower energy intake on days of lower activity.

I ncreasing muscle mass and supporting body composition goals could also be targeted in non-competition phases. If undertaking periodised nutrition, it is important for masters athletes to focus on the quality of food consumed to ensure acceptable micronutrient intake , particularly with a reduced energy budget.

Carbohydrate recommendations for training and performance are the same for all athletes , however meeting targets must again be carefully mapped in a tighter energy budget. T he capacity for glycogen storage may be lower in older athletes but can be enhanced with endurance training.

Good quality carbohydrate foods, that are supportive of weight management, digestive health and beneficial for those experiencing chronic disease, include: oats, grainy breads, brown rice, legumes and starchy vegetables.

Protein needs increase with age, so older athletes may need at least 1. beef, tofu, milk, soy beverage, whey powder after muscle strenuous exercise. Click here for further practical suggestions.

This higher protein requirement may also enhance satiety and support maintenance of muscle mass during efforts to support body composition changes. As for younger athletes, attention to timing, distribution and the quality of protein intake is important.

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. ACL Injuries January 12, No Comments. Racquet Sport Warm-up November 3, No Comments. Dynamic Warm-up for Soccer May 31, No Comments. Recent Blog Posts ACL Injuries Racquet Sport Warm-up Dynamic Warm-up for Soccer Headaches With Eye Movement?

The Power of Strengthening. About us. GRSM Privacy Policy. Stay Connected. Facebook-f Twitter Instagram Youtube Linkedin-in. Contact US. For instance, you might experience a more challenging time building muscle mass, reduced flexibility of joints and range of motion, a few more wrinkles, a slower metabolic rate, and potential changes in bowel habits.

Nutrition needs change, too. Protein is involved in numerous biochemical and physiological reactions in your body. While the Dietary Reference Intake DRI for protein is the same for older adults and younger adults, some research suggests that needs increase with age.

Along with getting enough overall calories, increasing protein intake and staying active can help prevent sarcopenia , or the loss of muscle mass with aging. How much protein do athletes over 50 need? While the baseline protein recommendations are 0.

The International Society of Sports Nutrition suggests that athletes consume between 1. Protein can be found in many foods, though some are better sources than others. Protein bars. Vitamin B12 is a water-soluble vitamin critical for proper cell metabolism, cognitive and nerve function, DNA production, and the formation of red blood cells.

While the necessity of vitamin B12 is most often discussed among people who consume a plant-based diet, the risk of not getting enough of this nutrient also increases for all adults after age The ability to absorb vitamin B12 from foods decreases with age because older individuals are more likely to have conditions that reduce the stomach acid available to help separate B12 from food and digest it.

B12 supplements will be higher than the RDA for B12 because your body only absorbs a small amount at a time. To determine a good supplementation regimen for you, speak with your doctor or registered dietitian.

Weight-bearing exercise supports bone health, as does getting enough calcium and vitamin D. Calcium helps strengthen bones, while vitamin D boosts calcium absorption. Surveys show that around half of the global population has vitamin D insufficiency.

Furthermore, adults may experience reduced calcium absorption with age, so a higher intake of calcium from your diet can be helpful. While some vitamin D is produced in the skin when exposed to direct sunlight, the amount made depends on a number of factors, like geographic location, age, and skin pigmentation.

Many people benefit from a supplemental maintenance dose of 1,, IU vitamin D per day, but others may need a higher dose to correct a deficiency if prescribed by their healthcare provider. Note that vitamin D3 cholecalciferol is more effective than vitamin D2 ergocalciferol at raising low blood levels.

Instead, focus on calcium-rich foods. Many older adults — even athletic ones — experience changes in their bowel habits, such as constipation. Increasing fiber intake can support a healthy bowel pattern and provide bulk to stool.