Your go-to safe space to learn about all things nutrition and endurance performance.
January 29, 2025
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Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
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Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you’re a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.
Show Notes:
In this episode of the Endurance Eats Podcast, Alex Larson discusses the unique nutritional needs of masters athletes, defined as those aged 35 and older.
Specifically age-related changes that affect
With optimal nutrition, aging athletes can continue to perform at high levels and enjoy their sport.
In today’s episode, we’re diving into:
00:00 Introduction to Masters Athletes and Nutrition
06:47 Fueling Strategies for Endurance Training
11:46 Supplements for Masters Athletes
This episode of Endurance Eats is brought to you by Cozy Earth! Sleep is so important as an athlete and these sheets help me to stay cozy, and cool while sleeping. Use code ENDURANCE for 40% off!
Resources Mentioned in This Episode:
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Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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Did you know that athletes age 35 and over are considered masters athletes? Whether you’re a seasoned endurance competitor or new to the game, nutrition plays a pivotal role in your performance, recovery, and overall health as you age. Let’s tackle unique masters athlete nutrition considerations. I’ll be sharing evidence-based strategies to help you crush your goals, maintain muscle mass, and stay energized for the long haul.
Masters athletes are incredible. Whether you’re competing in your 50s, 60s, or beyond, age is just a number. However, the body does go through changes that require specific nutritional attention, including:
Protein is essential for preserving muscle mass, supporting recovery, and managing appetite. Masters athletes should aim for 1.5–2 grams of protein per kilogram of body weight.
For example, a 150-pound athlete (68 kg) would need 102–136 grams of protein daily. Spread this intake across meals and snacks, aiming for:
Using protein powders can help meet your daily goals if you’re falling short.
Under-fueling during workouts is a common mistake. Fueling properly not only improves performance but also aids recovery and prevents post-workout overeating.
Ask yourself:
Dialing in your pre- and post-workout nutrition can make a world of difference in your energy levels and overall performance.
Managing inflammation is crucial for recovery and longevity. Include these foods in your diet regularly:
Even small additions, like blending spinach into your morning smoothie or adding a serving of fatty fish to dinner, can have significant benefits.
As you age, natural changes in body composition can reduce water content, and thirst sensation can diminish. Medication may also increase the risk of dehydration.
Key hydration tips:
For more on hydration, visit this article in the ALN blog!
Always consult your healthcare provider before starting supplements, but here are four worth considering for a masters athletes:
For your supplement needs, I personally use and love Thorne supplement products. You can shop here with this affiliate link and get 15% off!
Aging doesn’t mean slowing down. With smart, intentional changes, a masters athletes can continue to perform at a high level, feel stronger, and support long-term health. Start by:
Small, consistent steps can lead to incredible progress. Your best years are still ahead!
Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
Hi, I'm
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