W11-L3: Physical Activity for Older Athletes

Question 1

What is the Importance of Activity during Aging

4

Answer 1

1. Reduces loss of:

• Cardiorespiratory and cardiovascular function
• Muscle strength and function
• Bone mineral density

2. Improve lipid profile
3. Supports

• +ve changes in body mass
• cognitive function

4. Reduce insulin resistance

Question 2

What is a Healthy 24 Hours for Aging Ind.?

Answer 2

Question 3

What are the Caloric Requirements
for Older Individuals?

Answer 3

Likely lower requirements due to loss of muscle mass and reduced resting metabolic rate

Question 4

What Health Challenges come w/ Aging?

6

Answer 4

1. Reduced appetite & difficulty w/ textures (e.g., dysphagia)
2. Medication side effects that suppress appetite or interfere with nutrient absorption
3. Cognitive decline (e.g., Alzheimer’s) affecting eating behavior and meal preparation
4. Loss of strength, dexterity, and mobility limiting meal preparation and eating
5. Increased risk of infections leading to higher nutrient needs and lower intake
6. Social and psychological factors such as depression and loneliness reducing food intake

Question 5

What are the Macronutrient Needs
for Older Athletes?

C,F,P

Answer 5

• Carbohydrate: 45 – 65% of total energy consumed
• Fat: 20 – 35%
• Protein: 1.2g/kg (or 10 – 35%)

Question 6

What are the Protein Recommendations
for Older Athletes?

Answer 6

• ~15% of energy from protein
• 94g men; 56g women
• > 60% from animal sources –Dairy, beef, poultry, fish egg
• 40 - 50% of intake at evening meal

Question 7

What Vitamins is there an increased demand for as we age?

Answer 7

• Vitamin D (>70 years) – 800IU / day
• Vitamin B6 (>50 years) – 2mgs / day
• Vitamin B12 (>50 years) – same RDA (2.4mcg / d) but issues with IF + absorption increase risk of deficiency

Question 8

What Minerals is there an increased demand for as we age?

Answer 8

Calcium (F > 50 years; M >70 years = 1200mg)

Question 9

What Minerals is there a decreased demand for as we age?

Answer 9

• Iron (F>50 years – 8mgs/d)

M – same as 19 - 50

Question 10

What are the ways to obtain Creatine?

Answer 10

1. Synthesized in the liver and kidney from arginine, glycine and
   methionine; transported to muscle (2-3g per day)
2. Diet: meat, fish and poultry (1 g/d in typical omnivorous diet)
3. Intake as a supplement

Question 11

Where is Creatine Stored?

Answer 11

Muscle: contains 95% of body creatine

Question 12

What are the benefits of Creatine?

Answer 12

Handful of trials showing strength improvements with creatine
and resistance exercise in older adults

Question 13

What is the Importance of Hydration
in Older Athletes?

Answer 13

• Decreased thirst responses
• Hydration status influenced by medication
• Drinking strategies during exercise are important

Question 14

SUMMARY

Answer 14