Protein Requirements for Masters Athletes.
As the years go by, staying active and maintaining optimal health becomes increasingly important. For masters athletes, (individuals over 40) who continue to engage in athletic pursuits, the role of proper nutrition, particularly protein intake, takes on a crucial significance.
While many of us are familiar with the dietary protein requirements for younger athletes, it's important to recognise that the needs of masters athletes differ due to the natural process of aging and its impact on muscle health. In this blog, we delve into the protein requirements tailored to the unique needs of masters athletes and explore the optimal sources of protein for their performance and muscle maintenance.
Protein Requirements for Younger Athletes:
Traditionally, younger athletes have been advised to consume around 20g of high-quality protein post-exercise to stimulate the mammalian target of rapamycin (mTOR) pathway and maximize muscle protein synthesis (MPS). Additionally, a daily protein intake ranging from 1.2 to 1.7 grams per kilogram of body weight has been recommended to support their overall athletic performance and muscle growth.
Protein Needs and Skeletal Muscle Health with Age:
However, as we age, the dynamics change. Regardless of activity levels, skeletal muscle wastage becomes a concern, which in later life can severely effect ones quality of life. This age-related decline in muscle mass underscores the necessity for increased protein intake. As athletes who are looking to not just maintain their speed, strength or power, but improve the dose, timing and type of protein becomes even more important.
Protein Intake for Masters Athletes:
Research has shown that masters athletes require a higher protein intake to mitigate the effects of muscle loss and support their athletic endeavors. To achieve a comparable mTOR response to that observed in younger athletes, masters athletes may need to increase their post-exercise protein intake to around 40g. Furthermore, a daily protein intake ranging from 1.6 to 2 grams per kilogram of body weight is recommended to ensure adequate muscle repair, recovery, and growth.
Choosing the Right Protein Sources:
The quality of dietary protein also plays a pivotal role. Optimal protein sources for masters athletes are those that provide an abundance of essential amino acids, particularly branched-chain amino acids (BCAAs) and leucine. These amino acids are potent stimulators of muscle protein synthesis, making them invaluable for preserving and enhancing muscle mass.
Animal-based proteins, such as lean meats, poultry, fish, eggs, and dairy products, emerge as prime choices for masters athletes. These sources boast a complete amino acid profile, including ample amounts of BCAAs and leucine. The richness of essential amino acids in animal proteins aids in triggering the mTOR pathway and supporting muscle protein synthesis, aligning perfectly with the needs of masters athletes.
Incorporating Plant-Based Proteins:
While animal-based proteins are highly efficient, plant-based sources can also contribute to meeting protein needs. Legumes, nuts, seeds, and soy products are examples of plant-based proteins that masters athletes can incorporate into their diet. However, it's important to combine different plant protein sources to ensure a comprehensive array of amino acids.
For masters athletes over 40, protein requirements transcend the guidelines established for younger counterparts. The amalgamation of age-related muscle wastage and the demands of athletic performance underscores the importance of optimal protein intake. While 20g of post-exercise protein remains adequate for younger athletes, masters athletes may need around 40g to achieve similar mTOR responses. Daily protein intake between 1.6 to 2 grams per kilogram of body weight further supports muscle health and athletic prowess. When it comes to protein sources, animal-based proteins shine as the go-to option due to their complete amino acid profiles, including BCAAs and leucine.