6 essential nutrients for athletes over 50

It is no secret that the nutritional needs of a child are not the same for an older person. After turning 50, higher levels of nutrients begin to be needed to maintain optimal health, as the body cannot be absorbing each nutrient in an efficient way as when it is young.

On the other hand, a 50-year-old athlete who thinks to stay in shape should have a balanced diet, constantly consuming nutrients that provide energy, vitality and strength to his body, although this does not work in the same way for everyone.

Learn about the nutrients that will help you have a balanced diet if you are over 50 and train frequently.

Nutrientes esenciales para atletas maduros

6 essential nutrients for mature athletes

1. Probiotics

Maintaining a healthy intestine is the ideal beginning to be able to improve the general well-being of our organism, because through this a person over 50 years of age will be able to absorb the nutrients they need, increasing immunity to diseases.

This is achieved through probiotics, considered intestinal bacteria that help stimulate digestive juices and natural enzymes that are part of our intestines.

Probiotics can be found in fermented foods, yogurts, dark chocolate, miso soup, and pickled cucumbers, among others.

Los mejores nutrientes para atletas mayores de 50 años

2. Prebiotics

To maintain a healthy intestinal flora, feeding intestinal bacteria (probiotics) is important to keep them alive and active. There enter the prebiotics , vegetable substances added or that are part of some meals. With these substances, bacteria are fed to strengthen the gut, forming part of another essential nutrient in the lives of athletes 50 years and older.

On the other hand, prebiotics help prevent the development of colon cancer and stimulate the ability of the digestive tract to prevent intestinal infections.

We can find them in foods such as garlic, onion, asparagus, wheat and beets.

Nutrientes esenciales para atletas maduros

3. Omega-3 (fatty acids)

Fatty acids can improve insulin sensitivity and reduce inflammation in the body, which is why they are considered to have great abilities to burn fat and store less of it. They also regulate muscle growth and are very good for the heart.

Experts are always based on a diet based on variety, so fat should also be part of it as we age, as some people make the mistake of removing fatty acids from their diet, these being as important as others. In turn, we tend to lose muscle and gain fat in a short time, so considering fatty acids as an essential nutrient for people 50 years and older is not a bad idea.

Alimentos ricos en omega 3

4. Antioxidants

It is not a secret that antioxidants are faithful contributors of vitamins and minerals, as it is scientifically proven that they are important in the fight against chronic diseases. In addition, the lack of these can cause premature aging , problems in the nervous and cardiovascular systems such as arteriosclerosis.

On the other hand, food has different nutrients such as vitamins, minerals or amino acids that act effectively as antioxidants. These can be found preferably in kiwi, pineapple, guava and mango, in olive oil in whole grain cereals, wheat germ and in vegetables such as carrots, spinach or broccoli.

Alimentos con más antioxidantes

5. Protein

A very important factor that fills our body with energy is protein, being a nutrient that is found in the body’s tissues and is present in all cells of the body.

As a mature athlete, protein is essential to our lives, as people lose muscle much faster after age 40 . To avoid this effect, exercising them and feeding them enough protein can stimulate their growth and strength.

Protein is found in foods of animal origin such as meat, fish, eggs and milk, but we can also find it in plant foods such as soybeans and cereals.

Alimentos con proteínas para atletas maduros que entrenan

6. Vitamin D

It should not be forgotten that, for adults aged 50 and over, health problems are often related to bones or some other deficiency. For this reason, eating foods rich in vitamin D can help us keep our bones strong for optimal muscle function and recovery. Similarly, vitamin D helps the body absorb calcium and phosphorus, minerals that must be taken into account for normal bone formation.

Some foods that you can include in your diet to increase the amount of vitamin D you eat are oysters, caviar, soy milk, eggs, mushrooms, and some types of fish.

Alimentos de donde obtener vitamina D

Reference

  • Selene Yeager. 6 Essential Nutrients for Athletes 50 and Up. Para Bicycling [Revised October 2016]