The physiological changes that occur with ageing create specific nutritional challenges for masters athletes (generally defined as those over 35-40 who continue competing or training seriously). Muscle protein synthesis becomes less efficient, recovery takes longer, hormonal changes affect body composition, and micronutrient requirements shift. Understanding these changes allows proactive nutritional adjustments that maintain athletic capacity.
Protein needs increase with age. Research shows that older adults require 20-40% more dietary protein than younger individuals to stimulate the same muscle protein synthesis response. This is called "anabolic resistance" - the muscle is less responsive to the same leucine signal that drives MPS in younger athletes. Practical implication: masters athletes should target 2.0-2.4g of protein per kilogram of body weight daily (higher than the 1.6-2.2g recommended for younger athletes) and ensure each meal contains at least 35-40g of protein to overcome the reduced leucine sensitivity.
Micronutrients of heightened importance over 40: vitamin D (reduced skin synthesis with age), calcium (bone density maintenance), B12 (absorption declines with age), and omega-3 fatty acids (increased anti-inflammatory importance for joint health and cognitive function). Recovery nutrition becomes more important as recovery capacity decreases - the post-workout protein and carbohydrate window becomes more relevant. Creatine monohydrate is particularly valuable for masters athletes, with research specifically showing benefits for muscle preservation and strength maintenance in older populations.