Although scant research exists on energy needs of masters athletes, practitioners can use the same energy


equations they use for younger athletes in assessing energy needs. It is important to accurately quantify activity because training tends to decrease in older athletes, and, therefore, based on training volume, energy expenditure might not be as high. For more detail on energy balance, see Chapter 10.


Carbohydrate


Carbohydrate should provide the major source of energy in any athlete’s diet (see Chapter 2). DRIs suggest a carbohydrate range of 45% to 65% of total energy.30


Although no ideal level of carbohydrate consumption


has been defined for masters athletes, the guidelines used for younger athletes should be recommended: 3 to 5 g/kg/d for very light, low-intensity skill exercise, 5 to 7 g/kg/d for moderate-intensity exercise or those training for about an hour a day, and 6 to 10 g/kg/d for endurance athletes who train at moderate intensity for 1 to 3 h/d. Flexibility is important in establishing carbohydrate goals, recognizing that individual pref- erences, as well as training and competition schedules, may necessitate adjustment of carbohydrate intake. To meet fuel needs and general nutrition goals, athletes who exercise less than 1 h/d with moderate-inten- sity activity or several hours with low-intensity exercise should aim for 3 to 5 g/kg/d.36


Currently, there is no


reason to believe that masters athletes would not benefit from the same carbohydrate recommendations, based on studies of younger adult athletes.37 Many masters athletes may be confused about the role of carbohydrate in sport because they are


exposed to media messages that promote protein as good and carbohydrate as bad. Drastically cutting carbohydrate intake while increasing protein foods may diminish the athlete’s performance. Aiming for quality carbohydrates (whole grains, fruits, vegetables, and reduced-fat dairy), while decreasing refined carbohydrates and sugar-rich foods, is one strategy to help athletes consume adequate carbohydrate to meet the demands of training and competition, maintain energy balance, and reduce risk for some chronic diseases.


Protein


Te debate about protein needs of exercising individuals is not new, but the context of aging poses the question: What are the dietary protein requirements of masters athletes? Due to insufficient research and individual variation, it is impossible to answer this question, and there may never be an answer. When conducting research on protein requirements for older adults, the definition of older adult oſten used is someone aged 65 year or older. Nutrition and resistance exercise are both needed to stimulate muscle pro- tein synthesis (MPS); however, older adults may need higher intakes of protein than younger adults to stimulate MPS.38-40


Te term anabolic resistance is used to describe the decreased sensitivity of muscle to


small amounts of dietary protein in aging individuals.38 Tere is mounting evidence, supported by several consensus statements, that the Recommended Dietary


Allowance for protein (0.8 g/kg body weight) is inadequate to promote optimal health in older adults. Recent research indicates that the timing and distribution of protein throughout the day is important for stimulating MPS and maintaining muscle mass and function in older adults.38,41,42 In young men, 20 g protein is the suggested amount per meal to stimulate MPS, but in older adults, it appears to be greater, at about 35 to 40 g protein per meal.40


Moore and colleagues suggest 0.4 g protein


per kilogram per meal or 1.2 g protein per kilogram per day, along with resistance exercise to overcome anabolic resistance.38


day, appears to confer the greatest advantage for older adults. Most adults consume less than 15 g protein at breakfast, while the evening meal typically contains more than 60% of daily protein.39 Te European Union Geriatric Medicine Society appointed an international study group to review


dietary protein needs with aging. Te PROT-AGE Study Group made the following recommendations: • To maintain and regain muscle, older adults (> 65 years) should consume 1.0 to 1.2 g protein per kilogram body weight per day.


CHAPTER 14:MASTERS ATHLETES 303 Ingesting specific quantities of protein at each meal, equally spaced throughout the


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