6 Diet Obstacles Senior Athletes Have to Overcome



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Nutrition Needs of Senior Athletes. All athletes, regardless of age, need to consume adequate energy to participate in their sport and to perform the activities of daily living. However, compared with their younger counterparts, older athletes.

When that isn’t possible, suggest that your senior patients and their caregivers arrange meal deliveries, engage neighbors and friends, and find transportation to meal sites. These measures can drastically improve a senior’s nutritional well-being. Obstacle 6: Oral Health. Dental and oral health can have major impacts on seniors and nutrition.

6 Essential Nutrients for Athletes 50 and Up Your athletic body has special needs after 50. Here’s how to feed it right to keep riding strong, no matter your age. Nutrition tips for senior athletes. Enjoy a wide variety of nutritious foods; Keep active to maintain good muscle strength and a healthy body weight; Eat plenty of fruit and vegetables, breads and cereals; Choose a diet low in saturated fat and minimal salt; Drink plenty of water and low-fat milk; If you drink alcohol do so in moderation.

Older athletes may wonder if you have significantly different sports nutrition needs from younger athletes. Sports nutritionist Nancy Clark offers the following tips to help older athletes (and aging athletes i.e., all of us) create a winning food plan that’s appropriate for every sport. Getting proper nutrition ensures that young athletes have the strength, speed, and energy they need and reduces the likelihood of an injury.

More importantly, proper nutrition helps prevent certain health conditions. Young athletes are very active, which increases the need for food fuel. Skipping meals or eating empty calories can leave.

That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete. Favor. The data here are people’s own descriptions of their real-life nutrition struggles and stressors.

More importantly, we’ve also included real-life strategies—developed, tested, and refined while working with over 100,000 clients—that you (or your clients) can use to face and overcome your healthy eating obstacles for good. Sticking to a regular exercise schedule isn’t easy. After all, there are plenty of potential hindrances — time, boredom, injuries, self-confidence.

But these issues don’t need to stand in your way. Consider practical strategies for overcoming common barriers to fitness. Lack of appetite, or decreased hunger, is one of the most troublesome nutrition problems you can experience. Although it is a common problem, its cause is unknown. There are some medicines that might stimulate your appetite.

Ask your doctor if such medicines would help you. Solutions: Eat smaller meals and snacks more frequently.

List of related literature:

Nutritional recommendations need to be individualized for each athlete; they also need to change across the season and training goals.

“The Sports Medicine Physician” by Sérgio Rocha Piedade, Andreas B. Imhoff, Mark Clatworthy, Moises Cohen, João Espregueira-Mendes
from The Sports Medicine Physician
by Sérgio Rocha Piedade, Andreas B. Imhoff, et. al.
Springer International Publishing, 2019

For these athletes, energy needs should be calculated to confirm an appropriate calorie level is being consumed, and then the focus should shift to establishing balance, variety, and moderation within the diet.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

Meeting energy requirements should be the main nutritional concern for athletes.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

Masters athletes should be aware that their nutritional requirements can change throughout the year as they make seasonal adjustments in training volume and focus.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Most athletes need to eat at least 1,500 calories of a variety of wholesome foods every day to prevent vitamin, mineral, and protein deficiencies.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Coaches and parents need to stay on top of their young athletes’ diets and ensure they are meeting their nutrition and fluid needs.

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

This chapter has discussed the role of the six essential nutrients in the diet of youth: carbohydrate (including dietary fiber), protein, fat, vitamins, minerals, and water.

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

While adolescent athletes may have performance needs to consider when establishing their dietary intake patterns, their needs do not appear to warrant the default consumption of additional nutrients, such as supplements or ergogenic aids.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

Meeting high energy needs with mainly carbohydrateand protein-rich foods will require an athlete to eat very large volumes of food that can cause gastrointestinal discomfort.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Although they both require 2,800 to 3,000 calories per day, the endurance athlete might need more carbohydrate, which would dictate the servings of carbohydrate-rich grains and fruits and starchy vegetables, and the softball player might need a bit more protein.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • This was me when I was prepping for comp, juggling university classes and working in the evening. I ended up dropping out from brick and mortar university:/

  • How does a Ketogenic Diet affect resistance training and performance? How can one be in a Ketogenic, build muscle and avoid catabolism?

  • why don’t you have guests with different opinions as you? you don’t learn anything from dr like this. just more people confirming your shit diet. saying plants are bad for you is just plain wrong. There is plenty of evidence suggesting that vegan and vegetarians have significantly lower rates of certain types of cancers.

  • Great video! I wonder if the VO2 max chart was based on a crossover study? I’m thinking that fitness and carnitine levels would play an important part in controlling CPT1 enzyme levels in the liver and downstream MCT creation.

  • This is utterly brilliant and invaluable, it is such an overlooked area, I am absolutely going to try and Victoria Garrick on my podcast. Well done Victoria!

  • I’m a freshman in high school running cross country and just clicking on this video gave me anxiety because this is how I feel all the time. I always doubt myself and constantly try to push while balancing honor classes, social life, and everything expected out of me from my parents. It is one of the hardest thing ever to be a student athlete. Sometimes I just want a break but then I tell myself that im not working hard of enough or that I dont deserve it and that ill never get anywhere.:(

  • Wow! Such a powerful message. I wish I had role model when I was younger. Love her! What an intelligent young lady. Love the research!

  • I’m not an athlete but I can say this, I am extremely stressed from school. I have depression and anxiety if I get a good grade, or completed my assignments. I’m only in 6th grade, but sometimes I just wonder if I die my pain can end. Sometimes I tell myself, “the best thing you can do is hide your pain”. So that’s what I did, I hid it from everyone around me. No one knew that I had anxiety or depression because I didn’t even have anyone to talk to. School gives me projects on top of projects and so many assignments over that. No one is realizing the stress that is caused from school. I find this video relatable.

  • The whole system is sick in some ways. Student-athletes lose their love for sport while the media celebrates the stars (who may also be depressed). The expression “mental health disorder” has a certain stigmatizing, clinical feel to it even as it exposes the issue, shared by so many. Maybe the “disorder” is society’s.

  • This hit me hard. There are days where i wake up and didnt have the energy to even get up the bed. I just finished my Collegiate Athletic Career and I feel like i’m lost right now. Everything i used to do that included sport, i dont get to do them now. I’m so lost. Help me.

  • Science at its best thank you Dr. Mason! You’ve obviously done your homework and have reported your findings in a very clear, well paced manner. Keep up the great work!

  • Man I love sports but sometimes it sucks too recently I suffered a meniscus and ACL tear in my left knee while playing badminton.I had a ACL reconstruction and partial meniscectomy done on my knee.I was back to playing badminton after a year and did a lot of trekking also.But now after 6 years arthiritic changes have occurred in both my knees.I am only 26 now.

  • how does the brain/body get glucose on a ketogenic diet? even more so in athletes. do cortisol levels need to go up in order to steal glucose from muscles?

  • Who on earth wants to wait that long though for adaptation…

    Ketogenic diets are simply not practical for athletes.

    If you want to lose weight, be sure to equate your calories and protein. Calories matter people! Energy in v energy out. You need not cut out a whole macronutrient!

    Ketogenic diets are nothing new. Count your calories!!

  • Lots of interesting info in this one thanks Kait. Your really coming into your own as an interviewer. I would say your already way ahead of most main stream interviews I see on regular tv. Thanks

  • Worth the concentration it takes to compensate for having to subconsciously translate Australian pronunciations, while coping with distortions in the recording. The information here confirms what the more “pop” Keto docs are saying. Worth listening to several times, and making notes.