Stay healthy, stay fit: “Ageing with strength”

“Master athlete” is a broad category including any individual over the age of 35 years old, engaging in competitive events or just simply keeping highly active in sports.

In endurance events, there are different age categories (40-50, over 50, over 60, etc), and it is more and more common to see even people in their 70s taking part in running (road or trail) races. Track and field also has its own “master athletes” events with participants even in their 80s! Of course, most of these individuals have been elite athletes in their youth.

This “35-or-so” years old milestone matches the age at which science has established we start losing muscle mass and bone mass density. The decline will happen steadily in middle age (40-50) and will accelerate around our 70’s. For female athletes, the menopause transition (which onset can vary from 35 to 50 years old) will mark an even sharper decrease in both muscle mass and bone mass density. 

Muscle mass loss is characterized not only by a decrease in muscle fibers, but also of motor neurons (nerve signals to the muscles), and of muscle fiber type 2 (the “fast-twitch” fibers we use for strength and power). 

In endurance sports, it is documented that VO2max will decline as well - although this might vary extensively from one individual to another, depending on genetics and also history of endurance sport practice.

A positive note here: for people (men and women) who have been highly physically active throughout their lives, this decline will be slower, and it is possible to maintain muscle mass and aerobic capacity with proper training and nutrition. You won’t outperform your “best younger self” at 55, but you might still be able to hit some PRs and enjoy some meaningful performance. 

Another characteristic of aging is a decrease in resting metabolic rate (RMR): we burn fewer calories to stay alive. This is linked to a change in body composition and an increase of fat tissue. However, even if research is still lagging on older athletes, it seems this decrease in RMR could be less relevant in highly active individuals, compared to sedentary ones.

Quality recovery period (enough rest and good sleep) and some key nutrition points are of special interest.

The need for daily protein intake will increase - especially after 50 - for endurance athletes, women and men alike from 1.2g/kg/BW up to 1/8g/kg/BW, depending on the activity level, to counteract “anabolic resistance” (AKA the reduced capacity to repair and rebuild muscle fibers from ingested amino-acids). This is especially critical for peri-and postmenopausal women, as it is also linked to bone health. Protein intake should be spread out in 20-30g/meal throughout the day. With at least 10-15 g of “complete” protein after exercise (a protein source containing all 9 essential amino acids, especially Leucine). 

Resistance training is highly recommended, along with high-quality protein ingestion, to stimulate muscle protein synthesis, along with your typical running/cycling/swimming plan. Challenging our muscles, tendons and bones with loading will trigger more adaptation by stimulating repair and growth of these tissues.

Carbohydrate intake: still a major nutrient for endurance athletes. Although research on ageing female runners is rather scarce, it has been identified that there is a higher risk for women to be in energy deficit, mostly in terms of carbohydrate consumption.

Hydration is another area of concern, as age tends to blunt the thirst signals in our body. So, it is pretty common to see dehydration in older adults. And for athletes, proper hydration (water and electrolytes) is of critical importance. 

Some other nutrients can be beneficial, especially creatine. Creatine, from the diet (in animal products, mostly meat), or in supplement form (creatine monohydrate), promotes muscle mass and strength, and has been recognized as protecting cognitive function in older adults. 

Vitamin D, again, for its role in immunity, bone health and muscle repair support. As we age, we tend to be less efficient in vitamin D synthesis from sunlight exposure, as this process is a long and complex one, involving many enzymes and different organs.

Oral health is important as well - especially for athletes who have been engaging in competitive events from a young age, due to high consumption of simple sugars (glucose and fructose) during prolonged and strenuous effort. Hence, the importance of regular oral hygiene and check-ups. It is common in elderly people to experience discomfort while chewing, which might decrease their appetite and desire to eat. This can lead to sarcopenia and frailty.

Finally, the regular practice of exercise has been associated with a healthy and diverse microbiome (our gut bacteria), which will benefit older athletes’ health. Probiotics, from supplements or fermented foods, might also help sustain immunity and brain health (such as promoting serotonin neurotransmitter production).

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Moore, D.R. 2021. Protein Requirements for Master Athletes: Just Older Versions of Their

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