Master Nutrition As An Older Athlete

Focusing on all areas of exercise – strength/resistance training, cardiovascular exercise, and flexibility are great ways to keep you in tip-top shape, as well as ensuring you are consuming adequate amounts of these four nutrients:

As we age, it is common to notice both physical and performance-related decline. Thankfully, there are things we can do to maintain peak levels! Focusing on all areas of exercise – strength/resistance training, cardiovascular exercise, and flexibility are great ways to keep you in tip-top shape, as well as ensuring you are consuming adequate amounts of these four nutrients:

1. Protein: Protein is one of the macronutrients (macro meaning we need relatively large amounts of) that our bodies need daily. It is essential for building and maintaining lean body mass (muscle), speeding up recovery after exercise or injury, and promoting satiety, among many other benefits. While individual needs vary based on factors like activity level, fitness goal, and body size, the amount of protein we need increases slightly as we get older to produce the benefits stated above. Good sources of protein in the diet include lean meats, fish, dairy, eggs, soy-based products (tofu/edamame), beans, nuts/seeds, and supplements like protein powder. Including these foods in your diet can help ensure that you are meeting your daily protein goals and fighting the effects of aging.

2. and 3. Vitamin D and Calcium: Vitamin D and Calcium are important nutrients in all stages of life, but the need for these nutrients increases with age as our ability to metabolize and absorb them decreases. Vitamin D plays a vital role in the absorption of Calcium, so they are often grouped together in discussion. They also work together in the body to maintain strong, healthy bones. Good sources of Vitamin D include fatty fish, eggs, and fortified foods and beverages such as cow’s or plant-based milk and orange juice, but the very best source is sunlight! Spending regular time in the sun helps our bodies to produce its own natural supply of Vitamin D. On the other hand, good sources of Calcium include dairy products, fortified foods and beverages (cereal, plant-based milk alternatives), dark leafy greens, and canned fish with bones. It is helpful to get these nutrients regularly assessed through blood testing to prevent or treat any deficiencies that may occur.

4. Omega-3 (4): Omega-3 fatty acids are healthy fats that play a vital role in aging due to their anti-inflammatory properties. They are considered one of the essential fats, meaning we must obtain them through food since our bodies cannot make them on our own. While deficiencies are rare, it is common to fall short of intake recommendations or to consume an undesirable ratio of omega-3s to other fats. A prime dietary source is fatty fish (salmon, tuna, herring, mackerel) – hence, fish oil supplements – a well-known supplement for omega-3. For vegans or vegetarians, other great sources include nuts and seeds like flaxseed, chia seeds, and walnuts, plant oils like flaxseed, soybean, and canola oil, and certain fortified foods such as eggs (depending on the brand). Vegan supplements of omega-3s also exist in the form of algae supplements.

At any age, it’s good practice to evaluate your diet (and/or meet with a registered dietitian) to ensure you’re fueling your body to support your goal!