Diet gun

In recent years there has been increased media interest in the nutrition of senior athletes. This is because it was initially observed and then proved that for a fairly large percentage of changes that take place in people’s health, during the fourth decade of their lives and after, the way of life is responsible, an inactive and sedentary life e.g. the decline in aerobic capacity that normally occurs due to age was shown not to be as great in senior athletes.

Senior athletes certainly have different training and nutritional needs than younger athletes. This is because they have a decrease in their muscle mass which is about 10% between the ages of 25 and 50 years as well as a decrease in their aerobic capacity (VO₂ max) by 5% per decade after the age of 25.

Compared to younger athletes, seniors need fewer calories to maintain their body weight at ideal levels due to less muscle and skeletal mass as well as reduced activity.

These calories should come from 60-65% of carbohydrates, of which 60% will come from complex carbohydrates while the rest from simple, 10-20% from proteins as lean as possible (60 to 70% of animal origin while the rest is vegetable) and less than 30% from fat.

The foods that should be included in the diet are pasta, rice, potatoes, legumes, bread as complex carbohydrates, vegetables and fruits as simple carbohydrates, low-fat dairy products and protein foods (e.g. chicken, fish) so that the fat is given with the best possible form, i.e. more unsaturated in the form of olive oil, corn oil, etc.

With the balanced diet, and with certain nutritional supplements, the vitamins and minerals that the athlete needs will be taken in.

With increasing age, the following vitamins are affected as well as calcium: Vitamin D3 (cholecalciferol), B2 (riboflavin), B6 (pyridoxine), B12 (cyanocobalamin), folic acid, vitamin C (ascorbic acid), Vitamin E.

Cholecalciferol appears reduced in postmenopausal women and because of its relationship to calcium absorption and bone and tooth metabolism should be supplemented.

Vitamin B6, among other things, acts as a coenzyme in the metabolism of proteins and, in addition, much larger doses than the daily recommended (RDA) are needed.

Vitamin B12 should also be taken 1 ½ times more than the RDA because of possible atrophic gastritis that reduces its absorption.

Vitamin B2 should also be taken in larger quantities than the RDA due to its relationship with protein and caloric intake and the athlete’s increased metabolism, folic acid because it reduces the risk of myocardial infarction, vitamin C as it increases absorption of iron (Fe) and reduces the possibility of cataracts, vitamin E as it helps to reduce oxidation of low-density lipoproteins (L.D.L.) substances associated with atherosclerosis.

Calcium should be taken as a supplement in amounts up to about twice the RDA as it helps reduce the risk of colon cancer as well as bone loss.

If we want to keep the performance at a high level, we should calculate the amount of food that we will be consumed during the day as well as the times when we will consume a light snack (e.g. 1 glass of milk). With this, glycemia will be maintained at levels that will be possible to do high-performance training, without disturbing other daily activities.

The morning meal should contain about 25% of the daily caloric intake. Depending on the breakfast 3-5% of this, the lunch 35%, the afternoon 5% and the evening meal 30-32%.

We must be sure to consume complex carbohydrates in solid or liquid form (isotonic drinks with added carbohydrates) immediately, up to an hour after, any kind of sports activity. The advantage with the liquid form is that it is usually better tolerated and more absorbable at that particular time.

We are experimenting with high and low glycemic index foods to see if they affect our workout or mood during the day.

The glycemic index ranks foods according to the effect they have on blood glucose once eaten. The higher the index of a food, the more it will raise blood glucose after eating it (glycemic index of some foods: Baked Potato 135, Corn Flakes 119, Bread 100, Sugar 86, Rice 83, Spaghetti 66, Apple 53, Ice Cream 52, milk 49, honey 30).

We don’t forget to include protein in our post-workout meals to help recover and repair the muscle system so it can cope with the next workout.

With increasing age, the thirst mechanism becomes a little more sensitive and the elimination of fluids from the kidneys is greater. So special attention should be paid to avoid dehydration. We should definitely drink two glasses of water for every pound of weight lost after training. Transparent urine means over-hydration, light yellow or yellow color means hydration, orange color means slight dehydration, deep orange color means dehydration. If the urine is yellow we must start to consume more water (unless we have abused vitamins in which case it is reasonable to have dark colored urine).


It is really challenging for a senior athlete to maintain a high level of training while also ensuring his body is motivated for high performance.

Differentiating himself from younger athletes, discerning the changes in his health as well as the goals that exist between them and depending on the need he has following what has been mentioned will help him to perform at his peak as much as is humanly possible.