Masters Crossfit rests with young son.

Protein intake and recovery for Masters Athletes

How much protein do Athletes need?

Younger athletes may benefit from increased protein intake in a number of ways. Increased protein intake may result in muscle strength gains in young adults in as quickly as six weeks (Candow et al. 2006).  Protein supplements may also increase strength in elderly people (average age 83) as well (Bjorkman et al. 2012).  The Bjorkman study of 106 elderly men and women showed a 2.1% gain in body weight with a high-leucine whey protein supplement vs. a 1.9% loss in weight with a placebo.  This was over a six month period.  Leucine is important because it serves as a trigger for muscle synthesis.  Leucine is also a branched chain amino acid (bcaa).  This does not mean supplements are better than a healthy diet. We have evolved to eat food, after all. However, we also seem to have evolved to not do as well as we’d like as we get older. Masters athletes may benefit from increased protein intake.
CrossFit Games Masters Competitor Ken Cutrer of CrossFit EST,

Protein may speed recovery.

Protein intake after exercise may also help speed recovery.  This would be important to athletes participating in an extended period of competition. The CrossFit games, for example. Or in similar high output situations. Whey protein hydrolysate increases the rate of recovery after resistance training.  When protein is hydrolysated it has been partially broken down.  This speeds absorption.  Unhydrolysated proteins (normal proteins from food) may take longer.   This may mean recovery takes 6 hrs. rather than 24 hrs (Buckley et al. 2010).

Masters athletes may benefit from protein supplements.

Older athletes take longer to recover, and lose ground faster during periods of inactivity. Hydrolysated protein supplements and supplements with high leucine content may help Masters Athletes.

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Candow DG, Burke NC, Smith-Palmer T, & Burke DG (2006). Effect of whey and soy protein supplementation combined with resistance training in young adults. International journal of sport nutrition and exercise metabolism, 16 (3), 233-44 PMID: 16948480

Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, & Rowney MK (2010). Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. Journal of science and medicine in sport / Sports Medicine Australia, 13 (1), 178-81 PMID: 18768358

Björkman, M., Finne-Soveri, H., & Tilvis, R. (2012). Whey protein supplementation in nursing home residents. A randomized controlled trial European Geriatric Medicine, 3 (3), 161-166 DOI: 10.1016/j.eurger.2012.03.010

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