HWHR Macros for Midlife Have you ever considered what YOUR protein, carbohydrate, and fat needs are as you move into midlife? In this episode we explore some of the natural physiological changes of ageing and how these changes may impact on a female runner and her macronutrient needs. We delve into the loss of lean body mass and the increase in fat mass and their impact on running performance, risk of injury and the development of certain health conditions. BUT, it isn’t all negative, we also explore how nutrition, lifestyle and your running could support YOU in transitioning through midlife healthy, fit and injury free so you can continue enjoying your running into old age. https://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (01:34) Introducing 2 key physiological changes occurring with age before moving on to discuss them in more detail: Loss of lean body mass (muscle and bone) Increase of fat mass
Highlights include: (02:43) Bone Mass: Peak bone mineral density (BMD) achieved by the age of 25yrs – 30yrs Reduction in BMD begins at 45yrs of age for women and 50yrs of age for men BMD reduces by approx. 1% per year in women and by approx. 0.3% in men Weight bearing exercise is known to support BMD
(06:59) Muscle Mass: Loss of muscle mass is by approx. 1%-3% per year Loss of muscle mass increases to approx. 50% from aged 80yrs Loss of muscle mass thought to decrease by 3% per DECADE from aged 30yrs Strength exercise is known to support muscle mass
(11:38) Fat Mass: Fat mass increases in people during their 50s and 60s Fat mass begins decreasing from age 70yrs onwards Hormonal changes thought to be the principle driver of weight gain in women Fat gain is thought to be less in runners (and other active people) compared to their sedentary counterparts.
(15:18) Moving on to discuss the impact of the physiological changes of ageing on a female midlife runner including: Bone Mass: Increased risk of stress fracture Increased risk of developing osteopenia and osteoporosis
(17:50) Muscle Mass: Reduction in muscle strength Increased risk of injury
(20:09) Fat Mass: Reduced motivation for running Low energy
(26:54) Now considering the individual macronutrients (protein, fat and carbohydrate) and a midlife female runner’s energy needs for each: Reduced carbohydrate need due to: Lower metabolic rate Potential for weight gain Decline in the way carbohydrate is digested
Some tips on how to adjust carbohydrate intake are also discussed. (31:48) No change to fat need: Remains at 20% of overall macronutrient intake Should contain minimal saturated fats and negligible trans fats Should contain mainly unsaturated fats including Omega 3 and 6 essential fats
(36:27) Increased Protein need: Individuals over 50yrs require 25% more protein Optimal intake would be between 1.2-1.7g/Kg of body weight Optimal intake would depend on demand for muscle repair, muscle remodelling and muscle adaptation of the runner
(41:54) Key Takeaways: The ageing process is inevitable, but diet and exercise are key lifestyle factors that could help slow down the physiological changes associated with it As we get older it is worth considering our exercise regime so it incorporates both strength and aerobic exercise to bone AND muscle mass Remember we lose approx. 1% of bone mass per year and 1-3% of muscle mass from midlife onwards. Some weight gain is inevitable as we age due to hormonal changes, however the degree...