FREE SHIPPING ACROSS THE UK FOR ORDERS OVER £30

How Over 35s Should Use Sports Nutrition - Professor Greg Whyte

July 21, 2018

How Over 35s Should Use Sports Nutrition - Professor Greg Whyte

In this blog Professor Greg Whyte introduces the science of ageing and how targeted exercise and nutrition is required to reduce the rate of age-related decline in performance. By adopting a ‘healthy lifestyle’ we have the ability to slow the rate of aging (and potentially reverse aging for those that have lived a less than healthy lifestyle!).

Aging is not solely a matter of chronology, it is also intimately associated with biology. As we age our bodies change in response to a host of stimuli (or lack thereof!) leading to a reduction in peak performance. The rate of decline in performance (and health) is, in part, in our own hands and closely linked to changes in behaviour.

In general, a large number physiological changes occur as a result of aging including: a reduction in cardiac output (important for, amongst other things, aerobic capacity); decreased elasticity of lung structures; reduced muscle mass, strength, flexibility and mobility; glucose intolerance; and insulin insensitivity (diabetes in common in the elderly), to name but a few! Combined, these age-related changes lead to a reduction in physical performance that we commonly see starting from a peak in our mid-30’s.

Using the same sports nutrition as elite athletes leads to sub-optimal performance and possibly a long term negative impact to our healthSeveral biological ‘theories of aging’ have been proposed which can be summarized into 2 categories. Firstly, the accumulation of damage to informational molecules, and secondly, the regulation of specific genes. In other words, the repair of our cells cannot keep pace with the rate of damage throughout life leading to aging, and/or the role of specific genes is to switch-off or reduce the replication of cells leading to aging.

But, all is not lost! In addition to our genes, our environment (i.e. diet, physical activity etc.) plays a central role in the rate of aging. By adopting a ‘healthy lifestyle’ we have the ability to slow the rate of aging (and potentially reverse aging for those that have lived a less than healthy lifestyle!).

 

Exercise and diet have a key role to play in aging.

Numerous studies have demonstrated that the rate of the age-related decline in physical performance can be slowed significantly with targeted exercise. For example, strength and power training becomes increasingly important to combat the age-related reduction in muscle mass and strength.

The rate of age-related decline in physical performance can be slowed significantly with targeted exercise & nutrition.Targeted nutrition is required to support the changing demands of aging (i.e. quality, quantity and timing of protein ingestion plays a central role in muscle mass and strength for older athletes).

As we age it is important that we pay greater attention to our exercise and diet to ensure we optimize our performance. Commonly, master’s athletes adopt the same practices as those of young athletes, to their detriment. The consumption of excessive sugars and inadequate protein combined with a focus on age-inappropriate training programmes are common mistakes made by master’s athletes.

In this series of blogs, along with the team at Elivar, I will be addressing some of the key nutrition areas that should be adapted for the older athlete to ensure optimum performance and health.

OTHER BLOGS BY PROFESSOR GREG WHYTE

How The Over 35's Should Use Complex Carbohydrates - Professor Greg Whyte

About Professor Greg Whyte OBE PhD BSc FBASES FACSM

Physical Activity Expert, World-renowned Sports Scientist & Olympian

  • Two-time Olympian 
  • Professor of Sport Science, Liverpool John Moores University 
  • Published over 200 peer reviewed papers and 8 books in the area of sport, exercise science and medicine 
  • Performance Director, Centre for Health and Human Performance 
  • Chair of UK Active Research Institute Scientific Advisory Board 
  • Helped to raise over £35 million for Comic Relief and Sport Relief 
  • Author of Amazon Bestseller: Achieve the Impossible
  • Principal investigator for WADA 

 






Also in News

Introducing SUSTAIN GO! - The World's First Sustained Release Energy Gel
Introducing SUSTAIN GO! - The World's First Sustained Release Energy Gel

May 31, 2020

SUSTAIN GO! - The World's First Sustained Release Energy Gel.

We never liked gels here at Elivar HQ

They were the epitome of unhealthy - a turbo charged sugar bomb designed to deliver as much sugar as possible into our blood stream. The result for many a marathon runner, cyclist or triathlete was stomach upset and cramps, bloating and the long term damage of repeat insulin spikes during exercise.

 

Continue Reading →

RECOVER | Recovery With Health Benefits
RECOVER | Recovery With Health Benefits

May 17, 2020

It's a fact - it takes longer to recover as we age. 

That doesn't mean we need to do less. It means we should pay more attention to the kinds of nutrients we're providing our body. If you're finding that it is getting a little harder to recover from your favorite session, it may be your recovery drink that needs to change - not the session!

Continue Reading →

Sustain Plus | Energy With Health Benefits
Sustain Plus | Energy With Health Benefits

May 04, 2020

From the day we were founded, ELIVAR has focused on developing sports nutrition products formulated by our sports scientists to work with us, not against us. We found traditional sports nutrition energy products were all "fast acting", "rapid absorption" - i.e. SUGAR BOMBS!

Continue Reading →