Masters Athletes & Macro Calculations

[WindWarrior]

@SarahLaverty

In a 2021 narrative review, Moore and colleagues challenged this notion and put forth the argument that masters athletes “have similar muscle characteristics, physiological responses to exercise, and protein metabolism as young athletes and, therefore, are unlikely to have protein requirements that are different from their young contemporaries”.

starting to read the review, and this is just an assertion. Almost stopped reading. However started skipping around and I found the recommendations

1.8 g/kg/day

which brings me back to exactly where I’ve been

@WindWarrior

FWIW something around 1.7 to 2g per kg (lean mass) works best for myself.

Another paper:

Eat like an athlete: insights of sports nutrition science to support active...

From the pic you can see if you’ve put on excess weight, the recommendation decreases (because its based on lean body mass).

Which can be accomplished like this:

and daily carb intake

and goes even higher… I vaguely recall 8-12g/kg/day for endurance athletes putting in a lot of hours / volume.