There are several supplements available to older endurance athletes. While they may be useful, they should not be substitutes for a diet full of whole, minimally processed foods. If you are looking to stay fit as you get older, we recommend checking out a science-backed nutrition guide. It will help you choose the best options for your body.
Creatine
Creatine supplementation can have an effect on performance, especially during high-intensity workouts. This supplement can improve the quality of an athlete’s efforts and increase their endurance. Creatine may also help older athletes with their daily activities. It can help them avoid fatigue, particularly in hot, humid conditions.
Creatine supplementation has been proven to improve sprint performance. It can also improve metabolism and brain health. It is also relatively inexpensive and well- tolerated. Older endurance athletes can benefit from its cognitive and muscular benefits.
Branched-chain amino acids
Branched-chain amino acids are a class of nutrients derived from protein and are essential for human body function. They may improve athletic performance and help prevent muscle breakdown. Branched-chain amino acids are also beneficial for patients with certain illnesses, including ALS. They may also support recovery after surgery. Branched-chain amino acids are safe and do not have any known side effects. Typical BCAA supplements contain 50 percent leucine, 25 percent isoleucine, and 25% valine.
Amino acid supplements are extremely popular among athletes and sports people. They help reduce muscle soreness and speed up recovery time. However, most athletes do not need BCAA supplements and should instead focus on proper nutrition, rest, and hydration.
Caffeine
Taking caffeine supplements can have a variety of benefits for endurance athletes of all ages, from middle-aged to advanced. It increases endurance in a variety of high- intensity disciplines, and increases power output during training. It also improves performance in interval protocols and a variety of intensity domains. Whether you are an old or new endurance athlete, caffeine can provide performance benefits that can outlast your age and reduce your perceived exertion.
One study found that taking caffeine supplements increased the endurance time of 12 older men by 25%, whereas taking a placebo did not improve performance. The study also found that the amount of caffeine used did not affect the speed of walking, maximal muscular strength, or postural stability in a semi-tandem standing position. However, it was found to reduce fatigue and increase alertness.
Vitamin D
A small study in endurance athletes found that vitamin D supplements were effective in improving exercise tolerance. A higher Vitamin D level in the blood may increase the body’s ability to fight off acute illness, including respiratory tract infections. Vitamin D helps to maintain a strong immune system, which is critical for preventing a variety of diseases. A lack of Vitamin D is associated with increased risk of upper respiratory tract infections, which are common among endurance athletes. But those who take supplemental vitamin D report fewer infections, particularly during the colder months of the year.
People who are more than 40 years old should consider taking Vitamin D supplements. These supplements contain vitamin D, which is essential for the proper functioning of many body systems. Supplements are especially helpful for those living in areas with little sunlight.
