{"id":23947,"date":"2019-12-10T11:43:45","date_gmt":"2019-12-10T16:43:45","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=23947"},"modified":"2019-12-30T16:02:17","modified_gmt":"2019-12-30T21:02:17","slug":"sports-nutrition-for-people-over-40","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/sports-nutrition-for-people-over-40\/","title":{"rendered":"Sports Nutrition Tips For Fitness Enthusiasts Over 40"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Every year more people pursue fitness at older ages. In fact, the average gym goer, triathlete, and marathon participant is now over the age of 40. <\/span><span class=\"s1\">What\u2019s important to know, though, is that as we get older, our body goes through a number of changes that affect our athletic performance and ability to recover from exercise. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Healthy weight maintenance and a well-balanced diet are beneficial at any age. However, they alone often aren\u2019t enough to ensure sustained athletic performance for active people over 40. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Luckily, there are many ways aging athletes can meet their changing nutritional needs\u2014and continue to train harder and smarter. Here are two nutritional priorities all fitness enthusiasts over 40 should start with.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>1. Optimize Protein Intake<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">For any athlete, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-much-protein-do-you-need\/\" target=\"_blank\" rel=\"noopener noreferrer\">adequate protein intake<\/a> is essential for promoting muscle growth and recovery after exercise. The importance of protein continues to increase as we age for two reasons:<\/span><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">As early as our 40s, a natural, slow decrease in muscle mass\u2014known as sarcopenia\u2014begins. <\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">As we get older, our body becomes less efficient at both absorbing and synthesizing proteins needed in muscles. <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">The result: Older athletes need more protein to build and maintain healthy muscle mass and recover after exercise. <\/span><\/p>\n<h3 class=\"p1\"><span class=\"s1\"><b>How Much Protein Do Older Athletes Need?<\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">Recommendations about how much protein individuals need to consume vary. I recommend using the following formula for muscle maintenance: Divide your body weight (in pounds) by two and aim to eat <i>that<\/i> number of grams of protein each day. (For example: If you weigh 160 pounds, you\u2019ll shoot for at least 80 grams of protein per day.) <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you\u2019re looking to <i>build<\/i> muscle, though, many experts suggest increasing your protein intake by up to double this \u2018maintenance\u2019 recommendation. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Great sources of lean proteins to focus on include:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">fish and seafood<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">poultry <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">milk<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">cheese<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">yogurt<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">eggs <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">In addition to providing a direct source of protein for muscle growth, these foods also contain high amounts of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener noreferrer\">leucine<\/a>. This <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">amino acid<\/a> is an important building block of certain proteins. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Leucine intake is particularly advantageous as we get older because it directly affects some of the changes in muscle metabolism that occur with aging. In particular, leucine enhances the body\u2019s ability to build protein, help support muscles during and after exercise, and ultimately helps prevent muscle wasting.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener noreferrer\">9 Ways To Increase Your Protein Intake<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">If maintaining this level of protein intake is difficult for you, you can supplement your diet with a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein powder<\/a>, which will provide high amounts of proteins and their building blocks to optimize protein metabolism. (I recommend <a href=\"https:\/\/www.vitaminshoppe.com\/p\/fit40-lean-muscle-protein-chocolate-1-81-lb-powder\/op-1237\">Optimum Nutrition’s Gold Standard Fit 40 Protein Powder<\/a>.)<\/span><\/p>\n<h3 class=\"p1\"><span class=\"s1\"><b>When Should Older Athletes Consume Protein?<\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">Generally, you should break down your protein intake evenly throughout the entire day. However, there are a few times in particular when high protein intake benefits athletic performance. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">First, start off with a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-protein-breakfasts\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein-rich breakfast<\/a>. Morning meals high in protein have been shown to decrease hunger throughout the day and promote healthy weight.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-protein-breakfasts\/\" target=\"_blank\" rel=\"noopener noreferrer\">8 Breakfasts That Pack Between 20 And 30 Grams Of Protein<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">Beyond that, I also recommend consuming 15 to 25 grams of protein immediately after high-intensity workouts. Doing so has been shown to support strength gains, maximize muscle mass, and promote quick recovery.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>2. Maintain Healthy Joints<br>\n<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Another key nutritional consideration for older athletes: maintaining <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bone-joint-health\/N-cp99im\" target=\"_blank\" rel=\"noopener noreferrer\">healthy joints<\/a>. Each joint in the body contains an intricate array of cartilage, tendons, and ligaments, all of which are essential for normal joint function during exercise. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The key building block of all of these structures is <a href=\"https:\/\/www.vitaminshoppe.com\/c\/collagen\/N-cp99yc\" target=\"_blank\" rel=\"noopener noreferrer\">collagen<\/a>, a structural protein that our body naturally produces. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">As with all proteins, though, our body produces less collagen as we age. This can lead to stiffer tendons and ligaments, as well as damage to the cartilage covering the bones in each joint. These changes increase athletes\u2019 susceptibility to ligament- or tendon-related athletic injuries. They also contribute to the development and progression of arthritis.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">While these natural changes are, in many ways, unavoidable as we age, proper nutrition can play an essential role in reducing their impact on performance in active people over 40. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">For many older athletes, inflammation produced by wear-and-tear to the cartilage of the joints causes much of the pain we associate with arthritis. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Luckily, a number of nutrients can support a healthy immune response in the body\u2014and promote healthy joints\u2014including: <\/span><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a>, which are found in fish, seeds, and soy<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">certain spices, such as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/turmeric\/N-cp99m2\" target=\"_blank\" rel=\"noopener noreferrer\">turmeric<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-f-n\/N-cp99ly\" target=\"_blank\" rel=\"noopener noreferrer\">ginger<\/a><\/span><\/li>\n<li class=\"p1\"><span class=\"s1\"><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/antioxidants-good-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">antioxidants<\/a>, which are found in berries and leafy greens<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Consume collagen by making bone broth or taking a supplement, and incorporate <\/span><span class=\"s1\">these other helpful nutrients into your diet or supplement routine regularly.<\/span><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23948\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sports-nutrition-for-people-over-40\/brian-j-cole-wellness-council\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?fit=377%2C377&ssl=1\" data-orig-size=\"377,377\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Brian J Cole Wellness Council\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?fit=377%2C377&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23948 alignleft\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?resize=253%2C253&ssl=1\" alt=\"Dr. Brian J. Cole, Wellness Council Member and Orthopaedic Surgeon\" width=\"253\" height=\"253\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?w=377&ssl=1 377w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?resize=272%2C272&ssl=1 272w\" sizes=\"(max-width: 253px) 100vw, 253px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23948\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/sports-nutrition-for-people-over-40\/brian-j-cole-wellness-council\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?fit=377%2C377&ssl=1\" data-orig-size=\"377,377\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Brian J Cole Wellness Council\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?fit=377%2C377&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23948 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20253%20253%22%3E%3C%2Fsvg%3E\" alt=\"Dr. Brian J. Cole, Wellness Council Member and Orthopaedic Surgeon\" width=\"253\" height=\"253\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20253%20253%22%3E%3C%2Fsvg%3E 253w\" sizes=\"(max-width: 253px) 100vw, 253px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?w=377&ssl=1 377w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg?resize=272%2C272&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/12\/Brian-J-Cole-Wellness-Council.jpeg\"><\/p>\n<div class=\"viy-content_header-wrapper hesse\">\n<p class=\"viy-content__text viy-content__text-line-2\">\n<\/p><\/div>\n<p> <\/p>\n<p class=\"viy-content__text viy-content__text-line-3\"><em>Dr. Brian J. Cole, M.D., M.B.A., is an orthopedic surgeon and Managing Partner at Midwest Orthopaedics at Rush in Chicago, Illinois. He is passionate about sports medicine research and is a renowned world leader in the field of cartilage restoration.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Every year more people pursue fitness at older ages. In fact, the average gym goer, triathlete, and marathon participant is now over the age of 40. What\u2019s important to know, though, is that as we get older, our body goes through a number of changes that affect our athletic performance and ability to recover from<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/sports-nutrition-for-people-over-40\/\">Read More <span class=\"screen-reader-text\">Sports Nutrition Tips For Fitness Enthusiasts Over 40<\/span><\/a><\/p>\n","protected":false},"author":232,"featured_media":23958,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9,1356],"tags":[],"class_list":["post-23947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sports Nutrition Tips For Fitness Enthusiasts Over 40<\/title>\n<meta name=\"description\" content=\"Getting older doesn't have to mean giving up your active lifestyle. 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