A healthy lifestyle that prioritizes diet and physical activity is key to aging gracefully and enjoying long health. Of course, physical changes can occur in your body as you age. For example, you may experience a more difficult time building muscle mass, reduced joint flexibility and range of motion, a few more wrinkles, a slower metabolic rate, and possible changes in bowel habits. The diet also needs a change.
If you’re already active in adulthood, it’s important to make sure you account for these changes to continue to fuel your lifestyle. Let’s discuss some of the nutrients that need more attention for athletes over 50.
Protein
Protein is involved in many biochemical and physiological reactions in your body. It is also essential for maintaining lean muscle mass and supporting immune function and physical mobility.
While the Dietary Reference Intake (DRI) for protein is the same for older and younger adults, some research shows that needs increase with age. Along with getting enough total calories, increasing your protein intake and staying active can help prevention of sarcopeniaor loss of muscle mass with aging.
How much protein do athletes over 50 need? While the baseline protein recommendations are 0.8 grams per kilogram of body weight for the average adult, experts in the field of aging recommend between 1.2-2 g per kg in the elderly.
The International Society of Sports Nutrition recommends that athletes consume each other 1.4-2.0 g per pound of body weight of protein, depending on the type and intensity of your exercise regimen. For an active 50+ year old 160 kg person, this translates to about 87-145 grams of protein per day.
Where to find it
Protein can be found in many foods, although some are better sources than others. Try to incorporate a wide variety of protein sources to ensure you are getting a good mix of amino acids and other nutrients.
Examples of protein-rich foods include:
Fish
Beans
Poultry
Meat
Dairy
Tempeh
Tofu
Peas
Seitan
Protein powder
Protein bars
Vitamin B12
Vitamin B12 is a water-soluble vitamin that is critical for proper cell metabolism, cognitive and nerve function, DNA production, and red blood cell formation.
While the necessity of vitamin B12 is most often discussed among people who eat a plant-based diet, the risk of not getting enough of this nutrient also increases for all adults after the age of 50.
The ability to absorb vitamin B12 from food decreases with age because older people are more likely to have conditions that reduce the amount of stomach acid available to help separate B12 from food and digest it.
Where to find it
To ensure B12 needs are met, people over 50 you should add a B12 supplement and make sure they eat foods fortified with B12, and if they avoid animal products, consider some plant-based milks or nutritional yeast. B12 supplements will be higher than the RDA for B12 because your body only absorbs a small amount at a time.
To determine a good supplement regimen for you, talk to your doctor or registered dietitian.
Calcium + Vitamin D
Weight training supports bone health, as does getting enough calcium and vitamin D. Calcium helps strengthen bones, while vitamin D enhances calcium absorption.
Research shows it around half of the world’s population is vitamin D deficient. In addition, adults may experience decreased calcium absorption with age, so a higher calcium intake from your diet may be helpful.
While some vitamin D is produced in the skin when exposed to direct sunlight, the amount produced depends on several factors, including geographic location, age, and skin pigmentation. To find out if you’re getting enough vitamin D, ask your doctor to check your blood levels.
Where to find them
Vitamin D can be found in foods such as:
Help meet calcium needs with foods such as:
Many people benefit from a supplemental maintenance dose of 1,000-2,000 IU of vitamin D per day, but others may need a higher dose to correct a deficiency if prescribed by their healthcare provider. Note that vitamin D3 (cholecalciferol) is more efficient from vitamin D2 (ergocalciferol) to increase low blood levels.
It is not recommended to take a calcium supplement unless prescribed by your doctor, as it has been associated with an increased risk of cardiovascular events to some people. Instead, focus on calcium-rich foods.
Fiber
Many older adults—even athletic ones—experience changes in their bowel habits, such as constipation. Increase fiber intake can support a healthy bowel pattern and provide stool bulk.
General recommendations for fiber range between 25-35 grams per day for adults. However, research shows it only 5% of Americans consume that much. Seniors, especially those who experience constipation, may benefit from adding more.
Where to find it
Fiber is only found in many plant foods. While it can also be added to your daily routine in supplement form, fiber can easily be found in foods such as:
Fruits
Vegetables
Wholegrain
Legumes
nuts
Seeds
Water
Athletes over 50 can be more prone to dehydration, so it’s important to watch your fluid intake. Water makes up at least two-thirds of your body weight, but it is constantly being lost through daily processes and needs to be replenished. More fluid loss occurs among people who lead an active lifestyle and sweat more often.
In addition, the ability to sense thirst through receptors in the brain and body may decline with age as sensitivity to water changes decreases. Long-term dehydration isn’t good for anyone, but it can be especially problematic in the elderly, increasing fatigue and worsening medical conditions.
Increase your fluid intake by:
Prioritize pure water over other beverages
Always carry a full water bottle with you, especially when exercising
Make sure you have a drink with every meal and snack
Consume fluids throughout the day rather than all at once
Replenish your fluid needs before and after exercise
Pay attention to your urine output and color, as this can help you monitor your hydration status. Dark yellow urine and infrequent urination may indicate dehydration, while frequent urination and clear urine may indicate overhydration. Ideally, your urine should be pale yellow in color and trips to the bathroom should be regular but not excessive.
Fueling your active over 50 lifestyle
One of the best things you can do for yourself as you age is to maintain an active lifestyle. To get the most benefit from your workouts, optimal nutrition is important. Certain nutrient needs increase with age, especially if you’re used to moving. Fortunately, optimal nutrition for athletes over 50 can be achieved through a varied diet and possible supplementation.
If you are interested in receiving nutritional advice as an athlete over 50, contact our team to get on our new customer waiting list.
