Aspire guide
Specific Populations
Specific Populations manual
Masters Runner Nutrition
Nutrition adjustments for runners over 40 to maintain performance.
Why this matters
Nutrition adjustments for runners over 40 to maintain performance.
Read time
6 min
Audience
Athlete
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Specific Populations
Start here
For masters athlete nutrition, book at aspireperformancerd.com
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For masters athlete nutrition, book at aspireperformancerd.com
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Printable handout preview
One-page sheet
Masters Runner Nutrition
Read time
6 min
Audience
Athlete
Start with the printable
For masters athlete nutrition, book at aspireperformancerd.com
Best next move
Use it this week
For masters athlete nutrition, book at aspireperformancerd.com
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Use the guide like a structured handout
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Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Nutrition adjustments for runners over 40 to maintain performance.
PROTEIN POWER-UP
1.6-2.2 g/kg
- Your body needs MORE protein as you get older to keep muscles strong.
- This helps fight 'anabolic resistance' - where muscles need a bigger signal to grow.
BUILD STRONG BONES
After 40, bones can get weaker. Keep them tough!
- Eat foods with Calcium (like milk, yogurt, leafy greens) and Vitamin D (sun, fatty fish).
- Running and strength training are awesome for bone health.
HYDRATION HACK
Your body's 'thirst alarm' can get weaker as you age. You might be dry and not know it!
- Drink water on a schedule, don't wait until you feel thirsty.
- Check your pee color: light yellow is good. Dark means drink up!
Takes Longer, So Work Smarter
Post-Workout:
Post-Workout:
Between Sessions:
- Don't skip recovery nutrition
- Protein + carbs within 30-60 min
- More important than when younger
Sample Recovery Protocol
Immediately after
Protein shake or chocolate milk
Within 2 hours
Full meal with protein, carbs, vegetables
Evening
Adequate calories, protein before bed
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
For masters athlete nutrition, book at aspireperformancerd.com
Source topics
masters • over 40 • aging • recovery • longevity