Nutrition Tips for Women in Their 50s

As women age and enter menopause, their nutritional needs change, especially for those who are masters athletes. With the hormonal shifts that come with menopause, it becomes crucial for women in their 50s to pay closer attention to what they eat to support their athletic performance and overall health.

One key adjustment for masters athletes is to upgrade their carbohydrate sources. Opting for high-quality, complex carbohydrates like wild rice, quinoa, and plenty of vegetables can provide sustained energy for workouts while also delivering essential nutrients like fiber. This shift can help prevent energy crashes and support heart and gut health.

Another important tip is to scale back on added sugars. Menopausal women may benefit the most from reducing their intake of added sugars, as their metabolisms can be more sensitive to sugar spikes. Limiting natural sugars from fruit to one or two servings per day and consuming them around workouts can help maintain stable blood sugar levels.

When it comes to fueling during longer workouts, it’s recommended to switch to more balanced sources of energy. Gels that include a mix of protein and fat, as well as solid foods like protein bars or homemade snacks, can provide sustained energy without causing gastrointestinal distress.

To support bone health, women in their 50s should increase their calcium intake to 1,200 milligrams per day and ensure an adequate intake of vitamin D for calcium absorption. This can help maintain bone density and reduce the risk of fractures as estrogen levels decline.

By making these dietary adjustments and focusing on nutrient-dense foods, masters athletes can optimize their performance, prevent health issues, and support their overall well-being as they navigate the changes that come with menopause.