Nutrition Recommendations for Masters Athletes

Masters athletics has been growing like crazy over the past few decades, especially in age groups over 50. In 2018, over 11,000 athletes over 65 years participated in the World Senior Games! I’ve been swimming with masters groups for years and I’m so blown away by all the incredible swims I’ve witnessed. It’s incredible to watch Olympians race but nothing beats watching older athletes compete and show aging doesn’t have to keep you from your goals! In honor of my love for masters swimming and the Pan Am Masters Games coming to Cleveland this summer, I’m diving in (pun intended) to nutrition recommendations for older masters athletes. 

Masters Athletes over 50

As we age, our bodies lose skeletal muscle mass and strength, bone density decreases, and our aerobic capacity (endurance) starts to diminish. This can lead to a higher risk of heart disease, falls, osteoporosis, and sarcopenia among other health concerns. While exercise can’t prevent aging, it can slow down these consequences of aging. Research shows that masters athletes have higher muscle mass and strength, a lower risk of heart disease, and fewer severe mobility issues. Masters athletes are considered models of “successful aging” and may have different nutritional concerns than their sedentary counterparts and younger athletes. 

*Note these are general recommendations based on current research and you should consult a sports dietitian or other healthy provider for individualized nutrition and supplement recommendations.

Protein

Protein is a vital nutrient for recovery, mobility, and maintaining muscle mass/strength with aging. The Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram of body weight per day (g/kg/d) for all ages at baseline, but there is some research that suggests our bodies may need more protein with aging. 

The current recommendations for older endurance athletes is 1.4 - 1.8 g/kg/d depending on the length, type, and intensity of training. Further, it is recommended that athletes eat about 4 meals that are about 4 hours apart to maximize protein absorption and recovery. This breaks down to 0.35 - 0.45 g/kg per meal. 

For example, adequate protein intake for a 150 lb masters swimmer would be 24 - 31 grams per meal or 95 - 122 grams per day.

Protein-rich food sources

• Lean meats (chicken, turkey)

• Seafood (salmon, tuna)

• Eggs

• Dairy (greek yogurt, cottage cheese, cheese)

• Legumes

• Tofu

Leucine

Amino acids are the building blocks to repair damaged proteins, especially in skeletal muscle after endurance training. Leucine is an amino acid that should be prioritized in dietary protein for masters athletes for its ability to build and repair muscle. It is recommended that athletes consume 2-3 g per meal. 

Leucine-rich protein sources 

• Soybeans

• Chicken 

• Hemp seeds

• Tuna

• Black beans

• Salmon

• Beef 

• Eggs

Hydration:

Hydration status is important in any endurance athlete but especially in older athletes who are at a greater risk of dehydration. You may be dehydrated if you feel fatigue, dizziness, dry mouth/lips, pee less often, or have dark colored urine. 

Older adults have less body water, decreased thirst sensation, and smaller renal mass that requires more water to remove waste. It is also important to pay attention to changes in sweat and medications that may affect hydration. 

Hydration tips for Masters Athletes:

• Calculate your personal fluids needs 

• Have water with each meal and before caffeine intake

• Keep a reusable water bottle with you at all times to sip

• Incorporate electrolytes into water during/after training 

• Eat foods with high-water content (fruits and vegetables)

Vitamin D and Calcium:

Vitamin D is critically important in older adults for biological functions, especially for bone health and muscle function. The skin produces less vitamin D with aging so supplementation may be necessary to meet the increased requirements for older adults. 

Vitamin D absorption and utilization may decrease with aging so supplementing 1500-2000 IU per day of Vitamin D3 (cholecalciferol) may be beneficial for bone and muscle health. 

Vitamin D Food Sources

• Egg yolk

• Fatty fish - salmon, tuna, swordfish, sardines 

• Beef liver

• Fortified cereals

• Fortified dairy and dairy alternatives

• Fortified orange juice
  

Calcium requirements similarly increase with age to 1,200 mg/d for women over 51 and men over 71 years old. It is important for maintaining bone mass and requires vitamin D to be absorbed. Focus on calcium-rich food sources to meet needs as calcium supplements should only be taken if prescribed by your physician.

Calcium Sources

• Dairy (cow, sheep, goat) and plant-based milks (almond, rice, soy)

• Cheese 

• Yogurt

• Winter squash

• Leafy greens (spinach, kale, collard, bok choy)

• Edamame

• Tofu

• Almonds

Vitamin B12

Vitamin B12 is important for immune function, red blood cell formation, and nerve function. Our ability to absorb vitamin B12 from food decreases with aging and it is important to eat high-vitamin B12 foods to maintain adequate blood levels. Vitamin B12 is only naturally available in animal sources but can be found in fortified plant sources. 

Vitamin B12 Food Sources

• Fish, shellfish

• Beef liver

• Poultry

• Eggs

• Milk

• Fortified plant-based milks and foods

Sources:

1. Jäger et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition (2017) 14:20 DOI 10.1186/s12970-017-0177-8

2. Louis et al. Nutrition for Masters Athletes: Is there a Need for Specific Recommendations? Journal of Aging and Physical Activity (2019) 28:3. DOI:10.1123/japa.2019-0190

3. Moore. Protein requirements of master athletes: Do they need more than their younger contemporaries? Sports Science Exchange (2021) 34:219, 1-5