Masters Athletes

Question 1

Why should masters have a lower energy intake?

Answer 1

They have less lean mass, expend less energy, lower metabolic rates, less volume of exercise

Question 2

How much protein should a masters athlete consume?

Answer 2

2-2.5 g/kg/bm/d, higher than normal adults,

Then before bed consume 40g casein

Question 3

Why do masters have slower rates of recovery?

Answer 3

Increased oxidative stress,
Increased inflammation,
Increased MPB,
Reduced satellite cell activity

Question 4

What can you recommend for masters slow recovery?

Answer 4

Polyphenol rich antioxidant juices eg. Cherry juice,

Protein shakes,

Question 5

What micronutrients are important for masters athletes?

Answer 5

Riboflavin,
Vit B6,
Vit B12,
Folate,
Vit D,
Vit E,
Calcium,
Iron

Question 6

What foods are Vit b6 and b12 in? And why are they important micronutrients?

Answer 6

Vit B6 is important for immunity and metabolism. Found in pork, turkey, eggs, bread
Vit B12 is important to take as their ability to absorb it from foods decreases. found In eggs, beef, salmon, clams

Question 7

What foods can you find Vit D, E and calcium in?

Answer 7

Eggs, tuna, cheese, milk

Question 8

Why is calcium and Vit D important for masters?

Answer 8

They have decreased bone density

Question 9

Why should masters increase fluid intake?

Answer 9

They have a reduced kidney function and are at greater risk of dehydration

Question 10

Why should masters take Vit D supplements?

Answer 10

Their skin cannot synthesise it from the sun as well

Question 11

Why are masters at greater risk of dehydration?

Answer 11

Decrease in total body water,
Reduced thirst,
Decreased ability to regulate temp and dissipate heat,
Decreased sweat