The Key to Crushing Your Next Trail Run Isn't More Training

Athletes over 35 need significantly more protein than younger athletes to maintain and build muscle mass. Research from the Journal of the International Society of Sports Nutrition (2017) shows that older athletes require 1.6-2.2g of protein per kilogram of body weight daily to prevent muscle loss and support recovery.

For a 75kg (165 lb) athlete, that translates to 120-165g of protein per day. This increased requirement compensates for reduced protein synthesis efficiency with age, known as "anabolic resistance."

Pro Tip: Distribute protein evenly across meals (25-40g per meal) rather than loading it all at dinner. Studies show this approach maximizes muscle protein synthesis in athletes 35+.

Reference: Morton, R.W., et al. (2017). A systematic review, meta-analysis and meta-regression of protein intake for resistance-trained individuals. Read more about nutrition science.

Carbohydrate periodization involves strategically adjusting your carb intake based on training intensity and volume. For endurance cyclists and long-distance athletes, this approach can improve both performance and metabolic flexibility.

Research published in Sports Medicine (2018) demonstrates that periodizing carbohydrate intake can enhance training adaptations and improve race-day performance by teaching your body to efficiently use both carbs and fat for fuel.

Yes, it's necessary for serious endurance athletes, but start implementing it gradually during your training phases—not right before a major event.

Learn more: Blood Sugar Regulation Guide.

Time-crunched athletes need meals that deliver performance without the prep time. Here are three budget-friendly options under $4 per serving:

Bonus Tip: Cook grains and proteins in bulk on Sunday. Store them separately and mix-and-match throughout the week for variety without extra cooking time.

Get complete meal plans: Sugar-Free Meal Planning Guide.

After reviewing hundreds of studies and working with athletes 35+, these four supplements consistently deliver measurable results for bone health and recovery:

⚠️ Important: These supplements complement—not replace—a nutrient-dense diet. Always consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.

Research source: Shaw, G., et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition.

All-day activities (6+ hours) require a completely different fueling strategy than typical 1-2 hour workouts. Here's the hour-by-hour breakdown:

Critical for Athletes 35+: Your glycogen storage capacity decreases with age. Front-load calories more than you think you need—by hour 4-5, you'll be grateful.

Related reading: Sugar & Sport Performance Connection.

Post-workout mental fatigue (often called "brain fog") is incredibly common in athletes 35+ and is caused by three primary factors:

Learn more: Science of Sugar-Free Brain Health.

The timeline for nutrition optimization depends on your event type and current nutrition quality. Here's the ideal preparation schedule:

Bottom Line: Start your nutrition preparation when you start your training plan. The two are inseparable for optimal performance.

Ready to create your personalized plan? Executive Energy Optimization.