Does fueling change for runners as we age? I’m competitive runner in my fifties and I’ve noticed that I need to have more liquids available than when I was younger. Thanks! —Mary

Mary,

What a great question! The percentage of adults over the age of 65 who exercise is actually greater than the percentage of active people in younger age ranges. Which means that now, more than ever, it’s more difficult to win your age group at a local road race.

As we age, our body undergoes several metabolic and physical changes that affect our fitness, performance, and nutrition needs. But what changes to your diet might you need to make as you age and want to compete at a high level?

As it turns out, the diet of the masters athlete doesn’t need to vary from the diet of a younger athlete. For both, approximately 45 to 65% of energy should come from carbohydrate, 10 to 35% from protein, and 20-35% from fat. When in doubt, additional carbohydrate should be the source of fuel for a run.

Some masters athletes think that they need to reduce their calorie consumption in order to account for supposed decline in metabolism, but interestingly, the studies that suggest metabolism slows with age do not include vigorously active individuals. In addition, the few studies available that looked at the energy needs of masters athletes found that across the age groups, the energy needs of active individuals do not vary all that much. That said, you might need to curtail calorie intake to offset unwanted weight gain if there is a reduction in training load and intensity.

What about carbs? They should be the main source of fuel for any runner, and the following guidelines should be considered: 1.4 to 2.3 grams per pound of body weight per day on light or rest days, 2.3 to 3.2 g/lb/day for general training (on days with runs lasting less than one hour), and upwards of 3.2 to 5.5 g/lb/day during times of high intensity and mileage. Carbs are also important for recovery so after a hard workout, aim to consume approximately 0.5g/lb within an hour of calling it quits (along with 15 to 25 grams of protein).

Speaking of protein, most experts agree that athletes in training (regardless of age) continue to require more protein than their sedentary counterparts. It was once thought that masters athletes experience an overall age-related decline in lean body tissue plus a possible decline in volume and intensity of training, and therefore their protein needs were lower than their younger competitors. That’s no longer the case and most active masters athletes should aim to consume 0.5 to 0.8 g/lb/day. Aim for the higher end of this range if limiting overall calorie intake. As for fat, the masters athlete, like any athlete, needs about 0.5 g/lb/d.

Mary, you mentioned that you’ve noticed that as you age you need drinks more often. I’m going to assume you mean water, and here are my thoughts on that subject: As we age our level of thirst decreases (this decreased perception of thirst can lead to insufficient fluid intake over time), sweat rate decreases (you’ll sweat less and begin sweating later versus younger athletes), and kidney function is reduced. As you age, you’re more likely to become dehydrated, so be sure to begin a run well-hydrated. Achieve this by drinking adequate fluid in the 24 hours prior to training, approximately 16 ounces in the 30 to 40 minutes directly before a run, and at least eight ounces every 15 minutes you are out on the road. After a run, drink 16 to 24 ounces of fluid for every pound lost.

Mary, I hope you find this information useful, and I look forward to seeing you on the podium after your next road race!