In this review article, nutritional considerations of the aging athlete are discussed. The focuses of the review include energy, carbohydrate, protein, selected vitamins and minerals, and fluids. Age-associated changes in body composition, resting energy expenditure, and volume and intensity of training, may decrease the need for dietary energy and the intakes of macro- and micronutrients and fluids. The older athlete should monitor nutrient intakes to insure adequacy, especially regarding carbohydrate to promote glucose storage and use as an energy source during exercise, and protein to promote strength-training-induced muscle hypertrophy. Emphasis should also be placed on the dietary intakes of certain micronutrients, as well as the potential need for supplementation of certain vitamins and minerals, including the vitamins B2, B6, B12, D, E, and folate, and the minerals calcium and iron. Age-associated changes in thermoregulation and an increased susceptibility to dehydration underscore the critical importance to the older athlete of adequate fluid intake to sustain health and performance. Nutrition is a tool that the older athlete should use to enhance exercise performance and health.
Nutritional needs and dietary goals of the older athlete involve meeting basic physiologic requirements of aging and exercise, promoting weight control, and incorporating guidelines for reducing the risk of chronic disease. Conservative dietary approaches to weight loss in the obese patient and a high-carbohydrate diet for maximum exercise performance are sound approaches, although diets often need to be individualized. Recent dietary recommendations to reduce fat and increase fiber can be applied without risk of compromising nutritional status for most patients. Guidance away from extremes in caloric restriction and in the distribution of calories may help to promote health and the maintenance of exercise activities. Although requirements for certain micronutrients are affected by aging, vitamin and mineral supplements are unlikely to be necessary for healthy adults and should meet basic criteria for safety if they are prescribed. Diet sources of calcium may require attention, although iron requirements are reduced among postmenopausal women when compared with younger athletes. Adequate fluid replacement is essential for athletes of all ages. For the older athlete who is competing in high-intensity endurance exercise, evidence for the usefulness of 4% to 10% carbohydrate-containing sports drinks exists. Little evidence supports the use of ergogenic aids, such as supplements and unusual food products. Resources and personalized guidance from a registered dietitian can be helpful for many older athletes.
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Nutritional needs and dietary goals of the older athlete involve meeting basic physiologic requirements of aging and exercise, promoting weight control, and incorporating guidelines for reducing the risk of chronic disease. Conservative dietary approaches to weight loss in the obese patient and...pubmed.ncbi.nlm.nih.gov
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I'm being simple...
Since meeting my partner a year ago (I'm now 46 as is she.), I have been doing a lot more phys, started off running but she was not quite up to speed. I was able to do 3 miles in high 25's, she was doing 28's.
Then she and I coincidently managed to pull our calf muscles within a month of each other so we went on to Alphabet circuit training and that worked well for a while. After getting board of constant circuit traing we moved on to Fartlekking and we now really enjoy it.
Running is boring as f**k to me,sometimes I just cannot be arsedplodding around for 25-40 minutes. But Fartlekking? Bloody brilliant, really fun and can do it for 45-60 minutes easily. Looking to do longer soon.
We don't do traditional fartlekking though we use a timer on my smart watch and do minute on minute off, speed march speed walk then fast ish run and back to walk when the timer says rest.
Tonight though was the fastest. 40 minutes and averaging mid 6 minute miles on the run stages with a 5.40 average mile for the last minute run workout. Only slow bit was when it was dark in the woods and she wasn't quite happy with her footing on the rutted tracks.
I doubt I will bother with running again, Fartlekking gets your heart rate up and down 120 up to 160 then back to 120-130 so I believe that it is better, also I feel that it is better for the knees and hips as it is less constant pounding (we try to stick to non metal roads as well).