High-Performance Nutrition for Masters Athletes
As the body ages, a person’s needs change regarding fitness, physical abilities, and nutrition. This book is for casual and serious athletes and the professionals who help them prepare for everyday walks, as well as more advanced training, competition, and recovery. It also covers how chronic diseases alter a person’s needs. Learn to implement nutrition and hydration strategies, along with nutrient timing.
Lauren’s advice is grounded in both science and real-world experience. – Gordon Bakoulis, 5-time U.S. Olympic Marathon Trials Qualifier and Running coach
It’s about time we have a fact-based bible for master athlete nutrition! – Heidi Skolnik, MS, CDN, FACSM, Nutrition Conditioning, LLC and author of Nutrient Timing for Peak Performance
Level 1 & 2 CPE
Suggested Performance Indicators: 1.1.5, 1.3.4, 2.1.3, 4.2.7, 6.1.2, 6.1.6, 6.2.5, 8.1.2, 8.2.2, 8.3.2
CPE Type: 740 Online/Web-based
Upon successful completion, the users will be able to:
1. Explain at what age an athlete becomes a master athlete and at what age a person can compete in the National Senior Olympic Games.
2. Determine from research at what age a person’s linear decrease in running performance begins and what age a steep decline in performance begins.
3. State at what approximate age decline in skeletal muscle begins.
4. Describe what happens to many people when they age, concerning: sleep, vitamin D, bone density, and caloric intake.
5. Calculate the ideal carbohydrate range based upon the athlete’s weight and exercise intensity.
6. Identify the amount of muscle glycogen stored by an untrained and trained individual.
7. Identify the minimum amount of protein intake needed by a Master athlete to build and maintain strength and muscle mass.
8. Discuss the suggested diet requirements for endurance Master athletes during training.
9. Describe the functions and possible benefits or precautions in athletic performance of the following: caffeine, creatine, beta-alanine, tart cherry juice, fish oil, and beetroot supplements.
10. Identify the general guidelines for fluids for both women and men, and how to calculate fluid replacement after exercise.
11. List three symptoms each of hyponatremia and heat exhaustion.
12. List at least six diagnostic symptoms of eating disorders.
13. Identify how many kcal/kg of fat-free mass per day is needed to maintain healthy physiological function.
14. Calculate the recommended high-glycemic carbohydrate, caffeine, and protein needed for an athlete to recover when the next event is in 4 hours.
15. Describe the timeline, and kinds and amount of foods needed to recover more quickly after an event and deposit more glycogen.
Why we chose this book
We have many customers who work with athletes and this book’s author is highly regarded by peers and athletes who have used the her advice. Lauren is an accomplished athlete and sports nutritionist.
About the author
Lauren Antonnucci, RDN, CSSD, CDCES, is a runner, swimmer, and cyclist who has completed 13 marathons and three Ironman Triathlons. She is a popular speaker, author, and media presenter. She owns Nutrition Energy, a private practice where she creates individualized sports nutrition and wellness plans for clients.