Nutrition for 50+
With individuals having more options to stay active and eat right, many people in their 50s, 60s, 70s and even 80s are leading healthier lifestyles including competing in triathlons. The World Masters Athletics organization defines master's athletes as age 35 for women and age 40 for men. For the purposes of this article, we'll discuss the nutritional needs of athletes 50 years and older.
Energy intake or calorie needs in older athletes does not seem to be affected as much by age as it is by the level and duration of physical activity. It is most probably affected by the amount of lean body mass, which drives RMR (resting metabolic rate)- same as in younger athletes. In recent studies, most conclude that energy needs do not differ for masters athletes compared with younger athletes. The main factor predicting energy needs is the volume of training, not aging itself. Carbohydrate should still be the major source of energy in the master’s athlete, the same as with any athlete. In fact, research shows that 50 plus year olds have the same fuel needs as younger athletes, i.e., 5-7 grams per kilogram of body weight for individuals who train about 1 hr per day at a moderate intensity or 7-10 grams per kilogram of body weight for those who train at higher intensities greater than 1 hour per day. Protein needs remain essential to minimize muscle breakdown and stimulate muscle growth and repair. Each individual should consider his or her specific needs, but generally speaking, the recommendation is to eat 1.2-1.7 grams of protein per kilogram of body weight per day. This level can fluctuate depending individuals goals and levels of aerobic versus anaerobic training. Essential fatty acid needs remain the same as well. They may become more important though as the research shows improvements in inflammatory processes with the intake of omega 3 fatty acids. A minimum of 10% of energy from fat ensures adequate intake of essential fatty acids. This can easily be covered by eating a well balanced diet with plenty of vegetables, nuts, seeds, fish, canola oil and olive oil. It is also safe and appropriate to supplement with a fish and or flaxseed oil capsule as long as the source is reputable. Ideal vitamin and mineral requirements for older individuals need closer attention. While the Dietary Reference Intakes recognize the need for higher levels of Vitamin D, B-6, B12 and Calcium for the general population, more research needs to be done to establish optimal levels of all micronutrients for masters athletes. Research shows that masters athletes may need more antioxidants in their diet to combat the higher levels of free radicals built up in intense training. Increasing antioxidant rich foods in the diet is one way to increase these nutrients. For instance, try and include some of the following foods from the USDA’s list of high antioxidant foods: red beans, kidney beans, blueberries, pinto beans, cranberries, artichokes, blackberries, prunes and raspberries. For more information on high antioxidant foods, see the USDA web site article on food antioxidants.
Fluids needs are of paramount concern in the older athlete. The older adult has less total body water, less thirst sensation and lower renal (kidney) blood flow. In addition, sweat glands change as the skin ages with less sweat produced per gland with aging. Use the following suggestions for exercising here in the Mohave Desert: 1) Acclimate or build up to more intense or longer durations in the heat 2) Hydrate or drink about 16 oz of fluid 30-40 minutes before exercise and at least 8 oz every 15 minutes during exercise. Use a sports drink during and after exercise to help with fluid absorption and electrolyte replenishment 3) Pay attention to warning signs and symptoms of dehydration, heat exhaustion and heat stroke.
Brandon Nichols, RD, CSSD
