Nutrition Recommendations for Masters Athletes

Nutrition for Master Athletes: Is There a Need for Specific Recommendations?

Master athletes are often considered exemplars of successful aging, thanks to their capacity to maintain a high sports performance during their entire life. A high training capacity, regular participation in sporting competitions, and delayed alterations in body composition and physiological capacities have been listed among the main factors contributing to impressive master athletes' performances. However, there is a paucity of data on the metabolism and dietary habits of master athletes, and the question of whether they need to adapt their nutrition to the aging process remains open. Herein, the authors presented a contemporary overview of the metabolic challenges associated with aging, including the risk of low energy availability, anabolic resistance, and periods of metabolic crisis due to forced immobilization. After assembling scientific evidence to show that master athletes must adapt their dietary intake, the authors proposed a summary of nutritional recommendations for master athletes and suggested the next stage of research.

Nutritional and Pharmacological Interventions to Expedite Recovery Following Muscle-Damaging Exercise in Older Adults: A Narrative Review of the Literature

Exercise-induced muscle damage (EIMD) manifests as muscle soreness, inflammation, and reductions in force generating capacity that can last for several days after exercise. The ability to recover and repair damaged tissues following EIMD is impaired with age, with older adults (≥50 years old) experiencing a slower rate of recovery than their younger counterparts do for the equivalent exercise bout. This narrative review discusses the literature examining the effect of nutritional or pharmacological supplements taken to counter the potentially debilitating effects of EIMD in older adults. Studies have assessed the effects of nonsteroidal anti-inflammatory drugs, vitamin C and/or E, or higher protein diets on recovery in older adults. Each intervention showed some promise for attenuating EIMD, but, overall, there is a paucity of available data in this population, and more studies are required to determine the influence of nutrition or pharmacological interventions on EIMD in older adults.

Exercise in the older adult: from the sedentary elderly to the masters athlete

The diverse exercise goals of the aging population present several challenges to physicians. Whereas some Masters athletes aim to set personal time records, sedentary elderly persons may look to exercise to help maintain independence and combat functional decline. This review article examines the common cardiovascular and neuromuscular physiological changes associated with aging and how regular exercise is used to improve physiological parameters and functional abilities. Exercise precautions specific to the elderly population are discussed. Exercise recommendations for persons with osteoarthritis and after joint arthroplasty also are presented.

Exercise Nutrition for Adults Older Than 40 Years

In general, nutrient needs do not change much for older individuals who exercise regularly yet moderately for the purposes of chronic disease risk reduction. Overall diets should reflect those recommended by such authorities as the American Dietetic, Heart, and Diabetes Associations, with special attention to ensuring ample protein and antioxidant intakes. Proper timing and amounts of nutrients consumed before physical activity should be practiced, to ensure adequate fueling while minimizing gastrointestinal discomfort. Consuming energy during activities lasting less than 90 minutes is unnecessary if the individual is well fueled before starting. After exercise, consuming a blend of carbohydrate and protein is often advocated for glycogen resynthesis and muscle protein repair, but the importance of this for those not engaging in regular vigorous activity remains to be clarified. Adequate hydration is critical to physical performance and health during exercise, particularly in the heat. Because thirst might not sufficiently reflect fluid needs of older individuals, this matter deserves special attention. Sports drinks are generally not necessary for events lasting less than 60 minutes and may provide unwanted calories, sugars, and sodium for older exercisers. Naturally occurring sources of electrolytes may be preferable.