CrossFit Masters Nutrition: Protein Intake for Muscle and Bone.

Current recommended protein intake for people over the age of 19 is 0.8 g/kg/day. A lot of strength trainers and CrossFit trainers will recommend a lot more.  CrossFit Masters may need more protein than younger athletes.  Masters CrossFit and older people may need more protein whether they are working out or not.   The muscles of Masters Athletes are less responsive to strength training. We can define Masters as over 35, 40 or 50.  But at what age, physiologically, does a need for greater protein intake occur?  Some sources state loss of muscle mass begins around age 25. While others say it begins much later.

Masters CrossFit.  How much Protein?

Some researchers believe that increasing protein intake may help older athletes.  As well as older people in general avoid loss of muscle mass and strength associated with age.   Spreading intake out over the course of the day may also help anabolic response to training.  Increasing protein intake may help with other things too.  Increasing protein intake increases calcium absorption.  So increasing protein intake may help with bone health.  We have probably all heard that calcium is needed to prevent osteoporosis.  And that strength training also prevents osteoporosis.  Some researchers are proposing that the recommended daily allowance (RDA) for Masters be increased from 0.8 g/kg/day to 1.0 to 1.2 g/kg/day.   For better calcium and nitrogen balance. This is still under what is recommended by many for strength training.  Sports nutritionists recommend 1.2 to 1.7 g/kg/day for athletes.

Strength training and increased protein to prevent muscle loss.

CrossFit Masters Shoulder Blues Mug.

Loss of muscle mass may begin as early as age 25.  But exercise is protective.  For Masters and for young athletes.  The question is open over whether or not Masters athletes need more protein than other athletes.  Sarcopenia (loss of muscle mass) is thought to affect about 1/3rd of people over age 60.   It is a problem affecting many people.  So far the best treatment is strength training and exercise.

How to track protein intake.

Try SuperTracker and keep track of what you eat over a week.  It is a USDA government website that will tell you how much protein (more or less) you are getting from a wide range of foods.  It will also give you a detailed report of many different nutrients and tell you where you are deficient.  You may be surprised at where your weaknesses are.

Gaffney-Stomberg E, Insogna KL, Rodriguez NR, & Kerstetter JE (2009). Increasing dietary protein requirements in elderly people for optimal muscle and bone health. Journal of the American Geriatrics Society, 57 (6), 1073-9 PMID: 19460090

Sumukadas, D. (2010). Optimal management of sarcopenia Clinical Interventions in Aging DOI: 10.2147/CIA.S11473

Sayer AA, Robinson SM, Patel HP, Shavlakadze T, Cooper C, & Grounds MD (2013). New horizons in the pathogenesis, diagnosis and management of sarcopenia. Age and ageing, 42 (2), 145-50 PMID: 23315797

Sumukadas, D. (2010). Optimal management of sarcopenia Clinical Interventions in Aging DOI: 10.2147/CIA.S11473

Dupuy C, Lauwers-Cances V, Abellan Van Kan G, Gillette S, Schott AM, Beauchet O, Annweiler C, Vellas B, & Rolland Y (2013). Dietary Vitamin D Intake and Muscle Mass in Older Women. Results from a Cross-Sectional Analysis of the EPIDOS Study. The journal of nutrition, health & aging, 17 (2), 119-24 PMID: 23364488

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