Nutrition

If you could recommend one supplement that is key for every endurance athlete to take, what would it be?

Unexpected Supplement for Endurance Athletes: Creatine Boosts Recovery, Muscles, and Brain

There are loads that I could actually suggest. Magnesium is a super obvious one. But I think you know that. So I'll just leave that. Creatine is not so obvious, but that would be one that immediately springs to mind, because it helps with recovery, helps your bones and muscles. And it's not often one associated with endurance. And in fact, because of the potential for fluid gain, a lot of people avoid it. But three grams a day will saturate the cells, allow for a bit of recovery of the bone and muscle. And it's super good for your brain, too.

Magnesium and creatine are good supplements to take for endurance athletes. Magnesium helps with recovery, and creatine helps with bones and muscles. It also has benefits for brain health.

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If I had to recommend one supplement for every endurance athlete to take, I would suggest creatine. While magnesium is an obvious choice, I'll leave that aside. Creatine may not be commonly associated with endurance, but it has numerous benefits. It aids in recovery, supports bone and muscle health, and even benefits brain function. Despite concerns about potential fluid gain, taking three grams of creatine per day can saturate the cells and provide these advantages.

How do you lose weight over the age of 40?

Protein, veggies, and stress: The key to weight loss after 40

Great question. You focus on protein. You eat-- in my mind, if you're active, you eat three to four times a day. You have 30 to 40 grams of protein in a meal. You base your diet on an abundance of vegetables of the lower carbohydrate sort of variety. So you don't have potato-- Or you minimize, I'm sorry, potatoes, sweet potato, peas, and corn, and parsnip, and things like that. And you really look at your stress load, because so many people, sort of, go on fight or flight with their sympathetic nervous system. And actually, they don't get a chance to, sort of, allow their parasympathetic nervous system to kick in. And when your body is highly stressed, it's much more likely to hold onto, rather than get rid of, excess body fat. So, being mindful of that. Protein, vegetables, appropriate carbohydrate load, because we do become more insulin resistant as we age. When, particularly, women lose the insulin sensitizing impact of estrogen, look at your work, and look at your stress load. That's actually a massive one that I see with clients. And think about alcohol as well. And sleep, massive one.

Eat three to four meals per day with 30-40g of protein. Base your diet on lower carb vegetables and be mindful of stress, work load, alcohol, and sleep.

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To lose weight over the age of 40, there are several key factors to focus on. First, prioritize protein in your diet. Aim to eat three to four meals a day, each containing 30 to 40 grams of protein. Additionally, base your diet on an abundance of vegetables, focusing on lower carbohydrate options and minimizing foods like potatoes, sweet potatoes, peas, corn, and parsnips.

Consider your stress levels, as chronic stress can hinder weight loss efforts. Many people experience heightened stress responses, activating the sympathetic nervous system and neglecting the parasympathetic nervous system. It's important to find ways to activate the parasympathetic nervous system and manage stress effectively. High stress levels can contribute to the body holding onto excess body fat.

Be mindful of your carbohydrate intake, as insulin resistance tends to increase with age. Women, in particular, may experience a loss of the insulin-sensitizing impact of estrogen as they age. Adjust your carbohydrate load accordingly.

Evaluate your work and stress load, as these factors can significantly impact weight loss. Additionally, consider your alcohol consumption and prioritize quality sleep.

By focusing on these aspects, you can optimize your weight loss journey after the age of 40.

I eat primarily whole foods, built around protein & veg, but I'm not seeing any loss unless I follow a weight loss program (WW). Any tips?

Invisible Calories: Why Portion Control and Tracking are Key to Weight Loss

Hey, Eva. Normally when that's the case, you need to look at portion sizes and also think about tracking your food. Because we make 200 food decisions in a day, and only about 10 to 15 were actually conscious of. So often what I find with clients who struggle to lose weight are following the, quote unquote, sort of "rules for weight loss" that's where they're leading themselves down. So track your food and do make an effort to sort of weigh your food where possible, so you know that you're able to hit your numbers and you know what you're having. Because there are loads of foods, like peanut butter, mayonnaise, cheese, nuts and seeds, which are in cooking oils which can be actually quite easily overeaten with regards to calories without us really realizing it. Despite the fact they're healthy, we could be having them in amounts that aren't so good for us. So I hope that helps.

You should look at portion sizes and track your food to make sure you're getting the right amount of calories. Pay attention to foods like peanut butter, mayonnaise, cheese, nuts, and seeds that can be easily overeaten despite being healthy.

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Hey, Eva. If you're not seeing any weight loss despite primarily eating whole foods centered around protein and vegetables, there are a couple of things you can consider. First, take a look at your portion sizes. Sometimes, we may unknowingly consume larger portions than we realize. Tracking your food intake can help you become more aware of your portion sizes and ensure you're hitting your target numbers.

Additionally, weighing your food when possible can be helpful. Certain foods like peanut butter, mayonnaise, cheese, nuts, seeds, and cooking oils can be calorie-dense, and it's easy to consume them in larger amounts without realizing it. While these foods are healthy, it's important to be mindful of the quantities you're consuming.

By tracking your food and being conscious of portion sizes, you can better align your eating habits with your weight loss goals. I hope these tips help you on your journey.

How much and how often should an athlete consume protein? What are the best sources?

Optimal Protein Consumption for Athletes: Quantity, Source, and Benefits

So if leitz endurance athletes or any athlete, really needs, at least 1.6 grams of protein per kilogram body weight per day often, do they fear better on a bit more than that? Because of all of the activity that they are doing, if improved body, composition as a goal, a whole host of reasons. And the best type of protein is actually animal protein because it's more bioavailable, the amino It's and protein, which is why you're eating, it are much easier for the body to assimilate and use and that is actually just what we need. And in terms of amounts, if you're younger, you can get away with smaller amounts. So you can maximize muscle protein synthesis at about 15 to 20 grams if you like college-aged. But if you are sort of 40 and above 30 grams to 40 grams of protein in a meal, which is From 40 grams of meat is really what you're aiming for. So the more the better because that's what maximizes muscle protein synthesis which is, you know, one of the most important aspects we look at with protein but that's not the only thing as well. Because protein is so important for, you know, hormone regulation, for appetite regulation, for mood neurotransmitter production, a whole host of things. And eggs are great. Poultry fish lean, red meat. Tofu is good for a vegetarian, protein powder. Obviously is also almost an essential part of the athletes toolkit.

Protein is important for athletes, especially animal protein because it is more bioavailable. The amount of protein per meal depends on age, but generally should be between 15-40 grams. Good sources of animal protein include eggs, poultry, fish, lean red meat, tofu, and protein powder.

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Endurance athletes, or any athlete for that matter, should consume at least 1.6 grams of protein per kilogram of body weight per day. However, athletes may benefit from consuming slightly more protein due to their high activity levels and goals for improved body composition. Animal protein is considered the best source of protein as it is more bioavailable, meaning the body can easily absorb and utilize the amino acids and protein it contains.

The recommended protein amounts vary based on age. Younger individuals can maximize muscle protein synthesis with around 15 to 20 grams of protein per meal, such as college-aged athletes. However, for individuals aged 40 and above, aiming for 30 to 40 grams of protein per meal, equivalent to around 40 grams of meat, is ideal. The more protein consumed, the better, as it maximizes muscle protein synthesis, a crucial aspect of protein's role in the body.

Protein is not only important for muscle growth but also plays a role in hormone regulation, appetite control, mood regulation, and neurotransmitter production. Good sources of protein include eggs, poultry, fish, lean red meat, tofu for vegetarians, and protein powder, which is often a staple in an athlete's toolkit.

Master athletes: Prioritize sleep hygiene over melatonin

Hey Brian, I suspect there will be a variety of answers that you might get for this question. In my opinion, if you're you haven't dialed in a good sleep routine and which includes that, you know, early bright light exposure, dimming lights at night, having them below eyeline blacking out curtains and the in the bedroom giving out of sort of not having Stimulants in the afternoon like caffeine and things like that. Then I think you need to dial those things. And first before, looking at something like melatonin, I mean, it's perfectly safe. But a lot of the Melatonin supplements, there in amounts, or doses of a, quite a lot higher than physiologically, we produce in the body and it's not really a Panacea. So, yes, it's got some great health benefits in addition, but I don't think that there's Any particular reason why Masters athletes necessarily need it. And particularly, if other areas of sleep hygiene aren't addressed,

It's recommended to address good sleep hygiene before looking into melatonin, as it is not a panacea and the doses of melatonin supplements are much higher than what our body naturally produces.

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In my opinion, before considering melatonin, it's important for master athletes to establish a good sleep routine. This includes factors like early bright light exposure, dimming lights at night, using blackout curtains, and avoiding stimulants like caffeine in the afternoon. These steps should be prioritized before turning to melatonin.

While melatonin supplements are generally safe, many of them contain higher doses than what our bodies naturally produce. It's not a cure-all solution. While melatonin does offer some health benefits, I don't believe there is a specific need for master athletes to take it, especially if other aspects of sleep hygiene are not addressed.

What is your favorite electrolyte formula for ultramarathoners?

LMN T: The Ultimate Electrolyte Formula for Ultramarathoners

This is an easy one. I love element LMN T. Su behind sodium, which we need 1000 mg, small amounts of magnesium and potassium, tastes really great super easy to drink and you might want to put a sachet in a liter of fluid and then rely on something else for your actual fueling. That would be what I would suggest. So but grateful Hydration, and if you're in the states, actually really easy to get a little bit hard for us in New Zealand.

I suggest adding a sachet of sodium, magnesium and potassium to one liter of fluid as a way to fuel up easily. A good option for this is Grateful Hydration.

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My favorite electrolyte formula for ultramarathoners is element LMN T. It contains the necessary sodium, around 1000 mg, along with small amounts of magnesium and potassium. The taste is excellent, making it easy to drink. I recommend mixing one sachet with a liter of fluid and using another source for your actual fueling during the race. Grateful Hydration is another option to consider. It's readily available in the United States, but it may be a bit more challenging to obtain in New Zealand.

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Dr Mikki Williden is a registered nutritionist with a Bachelor of Science in Human Nutrition, a Bachelor of Physical Education, and a Masters in Science (Human Nutrition) with First Class Honours. She hosts a weekly podcast, Mikkipedia, and co-hosts Fitter Radio, an endurance sports podcast. She is also the creator of Mondays Matter, a successful fat loss program that has helped thousands of people. She has worked with notable NZers, including Nigel Latta and Simon Gault, and is passionate about translating science into practice to help people meet their health goals. She is a regular contributor to digital and media platforms and has an active social media presence.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Dr. Mikki Williden, PhD, RD