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Don't be foolish with the fuel

Jerry Hitchcock | Hagadone News Network | UPDATED 8 years, 6 months AGO
by Jerry Hitchcock
| October 29, 2016 1:15 PM

It’s been said a thousand times and it surely rings true: Getting old is not for the faint of heart. Nature is working against us, and sometimes it seems taking care of our bodies is more than a daunting task.

In this age of junk-food-on-every-corner (and in every pantry), choosing what to consume to properly fuel your body for activity and health is harder than ever.

More than a little thought is required to understand what your body needs and when it needs it.

While older athletes have definite nutrition needs, even those who are less active will benefit by following a proper diet and lower-impact activity program.

Researchers have long believed we begin losing muscle mass beginning in our mid-30s. From that point on, mass decreases at roughly 8 percent per decade.

Your level of physical activity can to some extent be a factor on your daily nutritional needs, but a few general guidelines can help point you in the right direction.

First, everyone needs to consume protein at every meal. Muscles need that protein supply to allow them to repair, maintain and expand. Given a steady supply, muscle can not only propel the body to do great physical work, it also has the ability to support and protect the bones it surrounds.

Secondly, the consumption of omega-3 fatty acids and vitamin D must not be ignored.

High levels of triglycerides in blood fat can put you at risk for heart disease. Omega-3 fatty acids are known to lower elevated triglyceride levels. Also, fish oil supplements are known to ease stiffness and joint pain.

On the actual food side, researchers suggest consuming mono and unsaturated fats in the form of oily fish, avocados, nuts, seeds and olive oil. No less than 20 percent of your calories need to come in the form of healthy fats.

As we age, the skin’s ability to absorb vitamin D decreases, so we need to have another source. Muscle function, strength and performance will tend to decline through vitamin D deficiency.

Thirdly, proper hydration becomes more important as we age.

A body’s perception of thirst decreases with age, along with our sweat rate and the ability of our kidneys to concentrate urine. Generally, researchers have stated an intake of 400-800ml per hour will prevent dehydration in most cases.

A diet filled with low-calorie, high-volume foods like vegetables and fruits allows you to maximize nutritional density and water and fiber content.

Another important tip involves when to refuel. Strenuous activity takes its toll on muscles, and quick and proper replenishment takes on new importance compared to your care-free younger days.

Now your body needs to refuel with protein and carbohydrate somewhere between 30 minutes and an hour of finishing a long, hard ride or run.

Also, as you grow older, recovery from hard workouts will take longer. Many older athletes need more off days to help their bodies recover and allow healing time. While some can work out for two or three days in a row, others can actually lose muscle tone and strength if their bodies are not recovered from previous workouts.

Finally, we can’t underemphasize the importance of counting sheep, and not going to bed with an empty stomach.

While no researcher will sign off on the consumption of a bag of cheese puffs before bed, they do find a correlation in muscle protein syntheses in people who consumed 40 grams of casein protein after a resistance workout and again before sleep. Casein protein is a main ingredient of many workout supplements.

Casein is a milk protein, with a slower rate of digestion, which results in a slow but steady release of amino acids through the circulatory system.

I’ve found that a small bowl of bran cereal with milk shortly before bed not only helps me sleep better, but gives me more energy for those early-morning workouts.

Be smart with the fuel and hydration and your body will reward you today, tomorrow and on into the sunset.

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