Eat More While Aging

Oh that sounds cool now doesn't it? And how about eat more and don't gain weight! That sounds even better. Well that is exactly what happens with Masters athletes. These are people, usually over the age of 35 who are still training and competing at intense levels. We had a few Masters athletes in the Summer Olympics and the recent Super Bowl. Many "regular" Masters athletes compete in triathlons and marathons every weekend.

As you can imagine, this group of persons is often studied by gerontologists, exercise and sports scientists and epidemiologists. An article in the current issue of ACSM's Health and Fitness journal by nutritionist Stella Volpe PhD discusses the nutrition needs of these older athletes. Also, an article in Nutrition Today from 2006 explains the many benefits of continuing to train and compete as one ages. The advantages include having better lipid profiles, waist to hip ratios, aerobic fitness and blood sugar control then their sedentary counterparts. Masters athletes do not have to make the same caloric adjustments as less active persons do in order to prevent middle age weight gain.

Dr. Volpe's article notes that the athletic older person should be mindful of WHAT calories they are eating and should be especially careful to include complex carbohydrates and deep colored fruits and vegetables. The fruits and vegetables will contain antioxidants that help speed recovery and even improve performance. This is the same advice given to young athletes! Indeed, the article goes on to recommend lean proteins and more monounsaturated fats. The diet is the same for all of us, but the amount of calories is based on one's level of activity and body composition. (BTW, this PhD level nutritionist did not recommend ANY supplements, protein powders or energy drinks- only nutrient and antioxidant rich FOODS)

In several research studies referenced in the two articles and available through a web search, one finds that Masters athletes are much more likely to have biometrics similar to young athletes and far superior to their own age peers who do not engage in regular physical activity. The latter are much more likely to be overweight as well. In fact, the Nutrition Today article notes that only 13% of those over age 65 engage in vigorous activity three or more days a week. Vigorous physical activity is that which increases your heart rate for an extended period of time; running, swimming, cycling at speed - are considered vigorous. People who do not exercise regularly have much higher rates of chronic disease.

Some decline in muscle mass and aerobic capacity with age is inevitable, but not all of it is. It is absolutely possible to slow these changes down - don't let age determine your activity level - let your activity level determine your age!