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
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Nutrition adjustments for runners over 40 to maintain performance.
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Use "Masters Runner Nutrition" as the one-page recap for this topic.
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Masters Runner Nutrition
Read time
6 min
Audience
Athlete
Start here
Nutrition adjustments for runners over 40 to maintain performance.
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Use it this week
Use "Masters Runner Nutrition" as the one-page recap for this topic.
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Start here
Nutrition adjustments for runners over 40 to maintain performance.
Key points
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Who Are Masters Runners?
Masters runners are typically 40+ years old and still competing. Considerations:
- Changing metabolism
- Different recovery needs
What Changes with Age
| Factor • Change • Nutrition Response |
- |--------|--------|-------------------|
- | Metabolism | Slows slightly | May need fewer calories (or not, if active) |
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
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What to do next
Use it this week
Use "Masters Runner Nutrition" as the one-page recap for this topic.
Source topics
masters • over 40 • aging • recovery • longevity