Articles on fitness, training, and aging research continue to provide abundant practical advice to aging competitors. Kudos this month to "Orienteering North America", "Rowing News", and The New York Times. Here are three articles and a I column that I found particularly interesting and helpful.
Protein, Carbs, and Endurance Performance: Finding the Right Balance by Nancy Clark in "Orienteering North America" July 2010 (pp 13). Ms. Clark, who has written several books on nutrition and write on nutrition for a number of organizational publications, addresses the need for carbohydrates and protein by endurance athletes. She discusses variables such as the duration and intensity of exercise, the type of athlete, the sources of carbs and proteins, and the resulting effect on the gastrointestinal tract. Her advice includes:
て｢ "Consuming enough calories is more important that the form of calories."
て｢ Try to consume more than one kind of sugar (e.g. glucose) because the body uses different transporters for different sugars (Transporters carry sugars from the intestine to the blood and muscle). Bottom Line: Have a banana
て｢ "If you exercise less than 45 minutes, there is no need for fuel during exercise. (As always, enjoy a pre-exercise snack.)
て｢ To reduce intestinal distress, try swishing the sports drink in your mouth and then spitting it out.
て｢ "...a typical athlete's diet contains more than enough protein." No need for protein supplements.
Slowing Down? It's All Relative for Senior Athletes by John Charlow in "Orienteering North America" July 2010 (pp 20). Mr. Charlow reviews data collected on older orienteers and notes the dramatic decline in performance after the age of 75. He proposes that orienteering courses should be modified for competitors over 80. Modifications might include shorter courses, changes in map scale, and moderating the steepness of climbs. While this article focuses on orienteering, the idea of modifying competitive conditions for older athletes is one which is likely to be raised for some other sports as well.
The Cost of Fuel by Kimberly McQueen in "Rowing News" July 2010 (pp 35) discusses carbohydrates and their effect on the digestive tract of many athletes. In addition, the article explains why unsaturated fats benefit endurance athletes by reducing several types of inflammation. Muscles torn during training are repaired by an inflammation reaction and if the inflammation is reduced, faster recovery results.
Finally, a visit to "Phys Ed" by Gretchen Reynolds, a regular feature column in The New York Times offers lots of interesting reading. Columns can be found at . Here are the titles of some recent columns which should pique the interest of Masters Athletes:
て｢ "What Exercise Science Doesn't Know About Women" June 30, 2010
&bull: "A Workout for Your Bloodstream: The Molecular Effects of Exercise" June 20, 2010
て｢ "Does Massage Help After Exercise?" June 2, 2010
て｢ "Working Out in Our Genes: Are Some of Us Born with a Desire to Exercise?" May 23, 2010
て｢ "How Exercise Keeps Your Cells Young" January 27, 2010
て｢ "What Causes Early Arthritis in Knees?" December 9, 2009
て｢ "How to Prevent Stress Fractures" December 1, 2009
て｢ "How Necessary is Stretching?" November 25, 2009
て｢ "The Best Exercise for Healthy Bones" November 11, 2009
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