As we move into our 40s, 50s and beyond, we may become aware of changes in our bodies. Performance peaks level off or start to decline. Even if you don’t feel old, it becomes harder to keep up with younger sprinters. It takes longer to recover from a hard ride, injury or illness.
Muscle, Fat and Bone
The cause of these age-related changes is a decline in the production of specific hormones. Growth hormone falls insidiously from the time we reach adult height. From the age of 50, testosterone levels drop slightly in men, while oestradiol levels fall dramatically as women reach menopause. The key thing to note about growth hormone and testosterone is that they are anabolic agents, i.e. they build muscle. As they decline, there is a tendency to lose muscle and to increase fat deposition. Sex steroids also play a pivotal role in bone formation.
Protein, Carbohydrates and Vitamin D
Fortunately there are measures we can take to counter the effects of declining hormones. Nutrition plays an important role. Understanding the physiological effects of hormonal changes makes it easier to recognise beneficial adaptations in your diet.
Protein provides the building blocks required for muscle. Taking an adequate level of protein, spread out through the day, is beneficial.
Carbohydrates are the key fuel for moderate to high intensity. Fasted training is not advisable. The body’s shock reaction to underfuelled training is to deposit fat.
The UK government advises everyone to take vitamin D supplements, especially over the winter. In addition to supporting bone health, studies have shown improved immunity and muscle recovery.
Nutrition, Exercise and Recovery
When combined with adequate nutrition, exercise, particularly strength training, stimulates the production of growth hormone and testosterone. It is important to ensure adequate recovery and to follow a regular routine of going to be early, because these hormones are produced while you are asleep.
Everybody is unique, so you need to work out what works best for you. For further insights on this topic, Dr Nicky Keay has written a book full of top tips, called Hormones Health and Human Potential.
Science4Performance 