Many of the principles of sport nutrition for younger athletes are relevant to masters but there are important differences. Age-related changes to body composition and function are inexorable and athletes should recognise the physiological changes and biochemical imbalances that come with ageing. These, together with the volume of training undertaken, will be the key to determining a master’s nutritional needs. This article focuses on nutrition for masters athletes who are middle-aged and over.
Age-related physiological changes
Skeletal muscle and bone density diminishes with age and though weight-bearing exercise, such as rowing, may minimise these effects it is important to ensure adequate protein intake for muscle synthesis and adequate intake of calcium and vitamin D for bone mineralisation. Maintaining bone density is particularly important for postmenopausal women due to reduced levels of oestrogen which exerts a protective action on bone.