High-Performance Nutrition for Masters Athletes
BookIt’s an undisputed fact that the body’s physiological needs change as you age. But that doesn’t mean you can’t continue to compete and perform at your best. In High-Performance Nutrition for Masters Athletes, you’ll find practical advice for fueling your active lifestyle—now and for decades to come.
The key to effectively adapting your nutrition plans is first understanding how needs change over time and how expected results shift through the decades. Explore the science behind proper fueling for training and competition with the current guidelines for carbohydrate, protein, and fat intake plus advice on proper hydration, avoiding the dangers of underfueling, and nutrition for optimal recovery.
High-Performance Nutrition for Masters Athletes will then take you inside the fueling strategies for precompetition, competition, and recovery:
- Gain an understanding of the need for different types or amounts of nutrients at different times and get easy-to-follow guidance on how to meet those needs.
- Learn how to energize with carbohydrate, build muscle with protein, and meet your hydration needs for optimal athletic performance.
- Know the role vitamins, minerals, and supplements can play in a nutrition plan and how devastating underfueling can be to athletic performance.
- Understand how chronic conditions such as high blood pressure, diabetes, and cardiovascular disease affect nutritional needs.
- Use the sample meal plans to help customize meals and snacks and reset eating habits to meet the needs of training and competition.
Comprehensive yet practical, High-Performance Nutrition for Masters Athletes provides the latest research, guidance, and strategies that you need to train harder, perform stronger, and recover faster. Fuel smart, and never let age slow you down.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The High-Performance Nutrition for Masters Athletes Online CE Exam may be purchased separately or as part of the High-Performance Nutrition for Masters Athletes With CE Exam package that includes both the book and the exam.
AudienceMasters-level athletes (athletes over the age of 35) and coaches, sport nutritionists, personal trainers, or athletic trainers working with aging athletes.
Table of ContentsPart I. Changing Physiology of the Masters Athlete
Chapter 1. Defining the Masters Athlete
Age is only a number. Masters athletes continue to compete and participate in sport in growing numbers. Masters athletes may be grouped according to age, but that doesn’t mean they have to slow down.
Chapter 2. Demystifying Age-Related Changes
Aging may bring wisdom, but it can also bring physiological changes that affect strength, maximal oxygen uptake, metabolism, bone health, sleep, and more.
Chapter 3. Using Nutrition to Manage and Prevent Disease
No diet can make you immortal, but research suggests that smart nutritional changes can help you manage and possibly prevent diabetes, cardiovascular disease and hypertension, and cancer.
Part II. Smart Fueling
Chapter 4. Nutrition Principles for Masters Athletes
We all know how to eat, right? But what are the best choices for overall health and sport performance to be found in our ever-changing food landscape?
Chapter 5. Energizing Carbohydrate
Carbohydrate is key for energy during training or competition and for recovery. Learn to match your carbohydrate intake to your sport and goals, choose the best carbohydrate for your needs, and optimize intake for peak performance.
Chapter 6. Muscle-Building Protein
Activity and adequate protein intake keep muscles strong for healthy aging and impressive performance. Learn to time protein intake for maximum effect before, during, and after a training session or competition.
Chapter 7. Healthy Fat
Dietary fats is a key part of a healthy diet for Masters athletes. Learn to incorporate it into your meals and snacks for optimum health.
Chapter 8. Supplements
Look past the hype to discover which supplements might be worth trying and which ones to leave behind.
Chapter 9. Fluid Needs
Many factors influence fluid needs, including environment and activity level. Wade through the science to learn what to consume and when to consume it to keep tissues hydrated and thirst at bay.
Chapter 10. Underfueling
Tough competition and hard training can lead Masters athletes to unhealthy eating behaviors that jeopardize their health and sport goals. Early intervention is key to successful recovery. We review the dangers and also hear from both a sports psychotherapist and athletes who have struggled with and recovered from underfueling and disordered eating.
Part III. Nutrient Timing
Chapter 11. Precompetition Fueling
Is carbohydrate loading necessary? How much fluids and protein should you take in? Learn to prepare your body for competition by feeding it what it really needs.
Chapter 12. Competition-Day Fueling
Proper fueling on the day of competition leads to better performances and happier, healthier Masters athletes.
Chapter 13. Recovery Nutrition
After the competition, you need to feed and rehydrate your cells for proper recovery. After all, there’s always the next training session or competition to look forward to.