In the previous part, which you can find here, we discussed the reasons for the decline in speed (mainly due to a decrease in muscle strength) and outlined a recommended training protocol to minimise or even reverse this decline. In this section we will move on to describe further implications for training.
Ageing, sports performance and psychological and social issues
The authors of the review focused mainly on the effects of age on physiological and biomechanical abilities. However, they noted that there is evidence that older athletes' performance is also affected by psychological and social factors.
Research suggests that masters athletes experience a decrease in intrinsic motivation and therefore in the frequency and length of training. In addition, older athletes have been found to be more likely to avoid competitions. In contrast, younger athletes are more confident and open to success.
Psychological issues therefore play an important role and there is an increasing role for the coach, who should support the athlete's motivation and help them to increase their self-confidence.
Master athletes and regeneration
Contrary to popular belief, the ageing of the athlete does not affect the decline in regeneration levels so much, at least in the context of regeneration after speed and power exercises such as sprints or weight training.
No differences in biological markers related to post-workout recovery have been shown between younger athletes and their older competitors. Older athletes therefore do not specifically require extended post-training recovery periods. It appears that they simply have a more intense feeling of general fatigue in the 48 hours after training and report more symptoms of fatigue and muscle soreness. They also have significantly lower levels of motivation.
Although physiologically there is no need for longer recovery periods, the feelings and psychological indicators of the state of recovery require a longer recovery period.
In everyday training, subjective tests to determine the actual level of regeneration can be useful. Their effectiveness and validity has been proven and they can help athletes and their coaches to make correct decisions about training load and rest.
Masters athletes and injuries
Research shows that masters athletes are more sensitive to injuries. In particular, they are more likely to suffer injuries to the Achilles tendon, calf muscles and hamstrings.
It is therefore advisable to take preventative measures to reduce this risk. The best exercises for this purpose are eccentric exercises on these muscles, regular exposure to fast running, and exercises to strengthen the calf muscles.
Dietary support for masters athletes
Muscle strengthening interventions in older athletes should be complemented by a good nutritional strategy. Several approaches can be mentioned here:
Effective protein uptake
An important part of the recovery and adaptation process after training is muscle protein synthesis (MPS). It is an essential process when working on strength and size of the muscle system. Training, especially strength training, stimulates protein synthesis as does eating protein-rich meals. Research has shown that as we age, muscle protein synthesis becomes less efficient. This has been called anabolic resistance.
Research shows that increased anabolic resistance can be counterbalanced by consuming an adequate amount of protein. This amount is currently considered to be approximately 1.2 - 1.8 g per kg body weight per day. This can be further optimised by dividing the protein intake into more smaller portions consumed throughout the day. This is because it has been established that multiple smaller protein meals are better than one large meal. These portions should be approximately 0.4 g of protein per kg of body weight and should be taken after training and several times regularly throughout the day.
For example, for a 70 kg athlete it would be advisable to consume:
- 28 g at breakfast
- 28 g after a workout performed around 11 a.m.
- 28 g for lunch
- 28 g for dinner
Supplements
β-Hydroxy-β-methylbutyrate (HMB)
is a compound effective in inhibiting catabolic enzyme activity. In some studies, its consumption has been shown to increase muscle mass after training. A recent meta-analysis of scientific studies suggests that the effects of HMB on muscle mass are small but positive. However, the benefits only exist when combined with the consumption of the required amount of protein. However the studies are not completely consistent. One states that HMB has no effect on older athletes, while another states that it can have a positive effect on post-workout recovery. If you wish to supplement, it is advisable to consume around 3g of HMB per day.
Creatine
Creatine is a naturally occurring amino acid that is most commonly found in red meat and seafood. Its role is to participate in the production of energy within the ATP system.
During daily functioning, small amounts of intermuscular creatine are degraded and excreted from the body. As a result, an adult may need to supplement 1-3 grams of creatine per day to maintain normal levels necessary for energy production.
Scientific studies have shown that creatine supplementation is effective in improving post-workout muscle mass and improving the body's ability to complete high intensity training units.
Supplementation with doses of around 5g per day is recommended. This amount is considered safe and is recommended for masters athletes to improve the ability to increase muscle mass or to maintain it.
Omega-3 fatty acids
Scientific research has produced the first promising results indicating that omega-3 fatty acids help reduce the symptoms of sarcopenia. This age-related disorder is characterised by a loss of muscle mass and skeletal muscle function. It can therefore be thought that omega-3 fatty acids may have a positive effect on maintaining muscle function in middle-aged and older athletes.
β-alanine
This substance has shown during studies to improve performance in both younger and older athletes. However, wider confirmation of its effects still requires more research, but it is potentially worth considering when setting up a supplementation plan.
Summary
As indicated above, age affects the decline in muscle volume, maximal strength and power, mainly as regards type II and IIA muscle fibres. The authors of this preview therefore recommend science-based interventions to reduce the effects of age on athletic training outcomes:
- Incorporation of regular strength training (2-3 days per week) including series and schemes that affect muscular hypertrophy, maximal strength and power.
- Exercises to promote neuromuscular control and coordination.
- Dietary support consisting of correct protein intake combined with additional supplementation.
Sources:
- Why Are Masters Sprinters Slower Than Their Younger Counterparts? Physiological, Biomechanical, and Motor Control Related Implications for Training Program Design, Craig Pickering, Dylan Hicks, John Kiely
- Medic, N., Young, B.W., & Grove, J.R. (2013). Perceptions of five-year competitive categories: Model of how relative age influences competitiveness in masters sport. Journal of Sports Science & Medicine, PubMed
- Borges, N.R., Reaburn, P.R., Doering, T.M., Argus, C.K., & Driller, M.W. (2018). Age-related changes in physical and perceptual markers of recovery following high-intensity interval cycle exercise. Experimental Aging Research, 44(4), 338–349, PubMed
- Bourne, M.N., Timmins, R.G., Opar, D.A., Pizzari, T., Ruddy, J.D., Sims, C., Shield, A.J. (2018). An evidence-based framework for strengthening exercises to prevent hamstring injury. Sports Medicine, 48(2), 251–267. PubMed
- Burd, N.A., Gorissen, S.H., & Van Loon, L.J. (2013). Anabolic resistance of muscle protein synthesis with aging. Exercise and Sport Sciences Reviews, 41(3), 169–173, PubMed
- Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Lopez, H.L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.