Dr. Arnie Baker was our coach with Team in Training, a Leukemia Society program. He told us three major reasons volunteers joined to ride a century bicycle event. 1. Because a person they know has Leukemia. 2. Because a person wants to learn how to and complete 100 miles on a bicycle. 3. Because a person LOVES TO EAT!
Fortunately, research suggests older athletes require no significantly different nutritional needs over those younger athletes. Differences would come from a genetic background, dietary history and preferences. Those venturing into a new activity or a major dietary change should first consult with their physicians.
Ratios of categories:
This is one topic that has varying numbers from multiple respected sources. Much would depend on your body type, habits, and goals. For an athletic, active individual a diet of 40% carbohydrates, 40% protein and 20% fat is a good starting point and easy to remember. Ratios can then be altered to achieve your desired results.
Carbohydrates:
We tend to think of carbs as being candy, cookies, cake, sweets, desserts. These are not the healthiest as they are typically made of processed, refined sugar and flour. Although chemically they fit the sugar structure, preferable are compound sugars bound in fruits, vegetables, grains, seeds and nuts. Some healthy carb choices would be: Apples, Banana etc. fruits, Beets, Chickpea, Corn, Carrot, etc Vegetables, Grains, Oats, Quinoa, Wheat
Protein:
When we think of muscle strength, we think of protein building those muscles. Protein is our unit building block vital to maintaining tissue cells, organs, skin, even mood and cognitive functioning, brain food. For older athletes, although we do lose muscle strength naturally, we can compensate by continuing to work our system with resistance and exercise requiring the protein to help build and restore. It is accepted that man-made his largest leap of intelligence when we started to utilize fire. This allowed us to cook (especially meat) having a denser concentration of quality calories and protein. The brain was able to develop faster.
For older athletes although we do lose muscle strength naturally, we can compensate by continuing to work our system with resistance and exercise requiring the protein to help build and restore. It is accepted theory that man made his largest leap of intelligence when we started to utilize fire. This allowed us to cook (especially meat) having a denser concentration of quality calories and protein. The brain was able to develop faster.
The 20 amino acids of protein can be found in most animal meat, poultry, fish, grains, legume, beans and nuts.
Red meat, reputed to be bad for heart health, can actually be a welcome addition to a sports diet as long as it is lean with no processing. Lean beef offers not only protein but also iron, zinc, B-vitamins and other nutrients.
Those adopting a vegan or plant-based limited diet will find vitamin B-12 difficult to obtain unless found in fortified nondairy milk substitutes, rice, organically grown foods (from the soil) or supplements.
Fats:
We will let the discussions about saturated and unsaturated fats go on and state the most common practice currently is to limit but not necessarily omit saturated fat making the majority of our intake unsaturated and polyunsaturated fats or oils. Some foods most common to the later and considered “healthy” include: Avocado, Chia seeds, Coconut, Eggs, Fish, Flax seed, Nuts, Olives,
Given that diseases of aging, such as heart disease and diabetes, are thought to be triggered by inflammation, consuming plant and fish oils to reduce inflammation is a wise choice. Peanut butter consumed five or more times per week can reduce the chance of heart disease. This is as easy to do as adding peanut butter to a morning smoothie giving a creamy texture to your drink. The carbs from fruit will give immediate energy, the fat from the peanut butter will be longer-lasting, satisfy and abate hunger, so being an important fuel for endurance exercise.
The fat to be completely avoided is Trans fats. Fats that are fundamentally artificially manufactured for processed food.
Calcium:
Our older athlete bones still require calcium (Soy milk, Yogurt, Milk, Green leafy vegetables). Bone tissue has the property to grow when pressure or stress is applied. For bone sustainability and joint health a regiment with lifting weights is recommended twice a week.
Fiber:
A topic not at the top of everyone’s chat list, but regular bowel movements are an important barometer to good health. Good fiber from fruits, vegetables, whole grains, natural unprocessed foods helps to keep our intestines clean, maintain the microflora in our digestive tract. Reports on bowel movement frequency vary from three times a day to three times a week. More important is regularity and the makeup of one’s stool. Generally soft, light brown in color with a shape that mimics that of the large intestines that encased it.
Hydration:
Having to consciously hydrate is most important as the body reflex of being thirsty diminishes as we age. A common rule of thumb for hydration is weight in pounds, one pound of body weight = one ounce of water, divided by two. That is how many ounces of fluid should be consumed each day. For example 130 lb. a person would drink (130 ounces divided by 2)= 65 ounces of fluid per day. Having to urinate every 3-4 hours with a light color, is a self-monitoring checkpoint. Especially as we need to urinate more frequently with age, many tend to reduce fluids so they can sit through a concert, movie or travel. So we consciously must monitor ourselves.
Remember that rapid post-exercise refueling optimizes recovery.
Drink 14-22 ounces of water before exercise.
Drink 6-12 ounces of water during exercise.
Drink 14-22 ounces of water for each pound lost during exercise.
Antioxidants:
If we think of how a shiny piece of steel exposed to the air (oxygen) looks, and later feeling the loose rust on the surface, we get a sense of what free radical (split oxygen atoms) do to cells. Therefore it is important that older athletes consume a diet high in antioxidants, helping cell maintenance. Consuming a diet of varied colors, high in deep-colored fruits and vegetables (blueberries, strawberries, raspberries, tomatoes, carrots, kale, etc.) is essential.
Supplements:
Most experts will state that a well-balanced diet high in fruits and vegetables is sufficient for micronutrient needs. The counter-point to this is yes if the foods we consume are not depleted of nutrients from fast farming and contaminated with chemicals. Commonly, many recommend older athletes supplement vitamin D3, calcium, and omega-3 fatty acids. As you age, your body has a higher need for these nutrients and they have shown no harmful side effects.
Needing fewer calories doesn’t mean fewer nutrients. I Liken this to those of you who have a restored or vintage car. You may not drive it as much as your regular vehicle, awaiting a sunny fabulous day to go for a Sunday spin. Yet you give it the best oil, premium gas, detailing job. Our efforts are to keep the car running well for a long time. We should give ourselves premium nutrients to keep us running like that car. Appetite levels and taste sensations typically decline with age. This is one reason processed foods become attractive, high in salt, sugar, flavorings but should be avoided or at least limited.
For all of us who like to be active and like to EAT, we are fortunate to have the added benefit of eating more because we burn more calories. We are lucky to have a cornucopia of fresh food that makes us feel alive and well, having that food propel us to perform better in our individual pursuits is a double bonus!
Lori, MS RD CSSD is an accomplished sports dietitian; she holds a Master’s Degree in Human Nutrition and Certification as a Specialist in Sports Nutrition. As a current professional road cyclist and previous elite marathoner and ultra-runner, Lori knows firsthand that food can enhance or diminish performance gains. She understands the importance of balancing a quality whole food-based diet with science-backed performance nutrition and strives to share this message with others. Learn more about her @HungryForResults.
Stella Lucia Volpe, Ph.D., R.D., L.D.N., FACSM, is a faculty member in the Division of Biobehavioral and Health Sciences at the University of Pennsylvania, Philadelphia. Her degrees are in both Nutrition and Exercise Physiology; she also is ACSM Exercise Specialist® certified and a registered dietitian. Dr. Volpe’s research focuses on obesity and diabetes prevention using traditional interventions, mineral supplementation, and more recently, by altering the environment to result in greater physical activity and healthy eating. Dr. Volpe is an associate editor of ACSM’s Health & Fitness Journal®.
