Top 5 Foods for Master’s Athletes

Our food choices play a pivotal role in staying healthy, active and strong as we age. While the principles of good nutrition remain consistent throughout the lifespan, specific nutrient needs vary, reflecting the inevitable changes that accompany the aging process. While no single food is a magic bullet when it comes to health, aging and performance, these five foods are rich in nutrients that master’s athletes need to thrive. Read on to learn why they are beneficial and how to easily incorporate them into your diet.

Eggs

Eggs are widely considered one of the best protein sources (they are sometimes even referred to as the “perfect” protein) because they contain all nine essential amino acids in the correct ratios needed to build and repair muscles in the human body.

Runners and athletes of all ages typically require more protein than their less active peers to support exercise recovery. Additionally, protein needs increase with age due to decreased absorption and in order to offset age-related loss in muscle mass, known as sarcopenia. Protein recommendations for both older adults and athletes range from 1.2 to 1.6 grams per kg per day, or even higher, which translates into 80 to 110 grams of protein daily for a 150 lb person, ideally consumed at regular intervals throughout the day.

For master’s athletes, eggs offer the additional benefit of choline, an essential nutrient linked to brain and heart health, and are one of the few food sources of vitamin D, needed to absorb calcium and maintain strong bones. Enjoy eggs scrambled, over-easy or in an omelet for breakfast; pair hard-boiled eggs with fruit or whole grain crackers for a quick and energizing pre or post-run snack; or add them to a green salad to boost protein and turn it into a complete and satisfying meal.  

Greek Yogurt

Greek yogurt packs a powerful combo of protein for muscle repair, calcium for bone strength, and probiotics, beneficial bacteria that support a healthy gut and are increasingly linked to many aspects of health, performance and aging. Dairy protein is particularly beneficial for athletes due to high levels of leucine, an essential branched chain amino acid critical to muscle protein synthesis. With naturally low amounts of the dairy sugar, lactose, Greek yogurt is often well tolerated even by people with lactose intolerance. You can choose full-fat, low-fat or fat-free versions depending on your needs, goals and taste preferences (the only difference is the fat content, not the other nutrients.) Plain Greek yogurt offers the most versatility compared to flavored varieties – enjoy with fruit, nuts and granola for a balanced breakfast or post-run snack; use in overnight oats for a high-protein, prep-ahead take on traditional oatmeal; substitute for less nutritious sour cream or mayo in dips and dressings, to top baked potatoes and tacos, or to make tuna or chicken salad; or throw into a smoothie instead of protein powder.

Salmon

In additional to being an excellent protein source, salmon and other fatty fish such as tuna and mackerel, are rich in omega-3s, a type of polyunsaturated fat with a host of well-documented health benefits. Omega 3s help reduce inflammation, promote recovery, and support cardiovascular and brain health, which becomes increasingly important with age. Of particular interest to athletes, salmon is also high in vitamins B12 and B6, involved in energy metabolism, potassium, needed for heart and muscle contraction, selenium, which functions as an antioxidant, and even vitamin D, necessary for bone health. Most experts agree that wild salmon is better for human and environmental health compared to farmed varieties. Enjoy salmon baked with asparagus and potatoes for a balanced, one-sheet pan dinner, paired with rice at your favorite sushi restaurant, or in the form of lox on your post-run bagel with cream cheese.

Dark Leafy Greens

Spinach, kale, collards, arugula and other dark leafy greens are among the most nutrient-dense foods you can eat, with specific benefits for older athletes. These greens contain high levels of antioxidants, including vitamins A and C, which protect cells from oxidative damage caused by exercise, environmental stressors, and yes, aging. Dark leafy greens are also good sources of plant-based calcium for bone strength, and iron, a mineral essential for delivering oxygen to working muscles during endurance exercise. There are many easy ways to add greens to your daily diet. Enjoy raw arugula as a base for a hearty salad, toss kale into a smoothie for a nutrient boost, sautee spinach with olive oil, garlic, salt and pepper for a nutritious side dish to any meal, or use your air-fryer (or oven) to make veggie “chips” that can be enjoyed anytime you have a hankering for a crunchy, savory snack.

Note that the type of iron found in plants (non-heme) is better absorbed with vitamin C, so pair your green salad with a lemon dressing, and top it with bell peppers or citrus fruit such as oranges. In a smoothie, be sure to add berries along with the spinach or kale to optimize iron absorption.

Beans

Whether dried or canned, beans are truly one of the most versatile, inexpensive, and nutritious foods on the planet, and an invaluable addition to any master’s athlete’s diet. Those seeking a more plant-based diet can rely on beans for needed protein, while carnivores can benefit from the heart-healthy dietary fiber, potassium and zero saturated fat. The long-shelf life makes beans a convenient and integral pantry staple, while their nutrition profile helps manage cholesterols levels and protect against heart disease, an increasing concern with age. From black and kidney beans, to chickpeas and edamame, beans can be enjoyed in a variety of ways. Roast chickpeas or edamame in the oven with seasonings of choice for a crunchy, satisfying snack or crouton sub; blend with olive oil and garlic in a food processor for homemade hummus or bean dip; fill tortillas with black or red beans for a meatless take on Taco Tuesday; add to a green salad to turn it into a balanced meal; use as a base for a hearty chili or stew… black beans and chickpeas can even be used to replace some or all of the flour in baked goods, creating moist, dense brownie and blondies respectively (trust me!) The possibilities are endless.

The Takeaway:

No food can single-handedly induce athletic gains, or completely prevent the effects of aging. It’s always important to look at your overall diet, and remember that all foods can and should fit into a healthy, sustainable eating pattern. That said, nutrition is a powerful tool for athletes of all ages, and regularly eating these and other nutrient-dense whole foods can optimize health, improve performance, and enhance quality of life as we age.