Proteins and micronutrients play a key role in sport in this age
Better late than never. More and more people think they practice exercise After 50 years. Is it a good idea? The various medical associations agree that yes: exercise is not only fundamental for Disease preventionBut it is also recommended as part of the treatment of many diseases.
However, moving in this phase of life requires some care. This is particularly true for those who have never been physically active or for people with overweight or obesity.
It has been shown to start training with very demanding routines, especially if combined with an inappropriate diet, it can lead to significant, muscle and skeletal injuries.
This risk is even higher after 50 years, since the loss of muscle and bone mass is accentuated due to the Natural aging.
Therefore, before starting any exercise program, it is advisable to have a complete blood test to evaluate the need to additional In case of micronutrients deficiencies.
The fundamental role of the protein
In addition to micronutrients, the body needs macronutrients, that is carbohydrates, fats and proteins. Proteins provide the human system with the essential amino acids necessary to maintain and develop muscle mass e Prevent sarcopeniawhich is the loss of mass and muscle strength associated with aging (classically called fragility), muscle lesions and osteoporosis.
Protein needs vary according to the individual’s clinical situation. In people over the age of 50 who are physically moderately active, protein needs range from 1 to 1.5 grass per kg of body weight per day.
However, protein intake should not be increased unless it is accompanied by an exercise compatible with ingestion. Excess protein can have counterproductive effects, especially in Bone healthBecause it has been observed that it can increase urinary football excretion (Calciuria) due to the reduction of tubular football reabsorption.
Vegetable or animal origin, but in balance
Protein sources must combine Those of vegetable origin, such as soybeans, tremor, pumpkin seeds, peanuts or lentils, among others, with those of animal origin, such as eggs, dairy products, poultry or fish.
On the other hand, although the ideal is to have a balanced diet with both types of nutrients, it has been shown that the following vegetarian dietary guidelines is compatible with high performance sports if an adequate medical-nutrial follow-up.
Also, when it is also important. The distribution of protein intake during the day is more advantageous than focusing on a single meal. In this sense, if we also guarantee an adequate assumption of proteins 30 minutes before or after exercise, absorption and availability in the body will be higher.
Essential micronutrients: magnesium, calcium and vitamin D
For micronutrients (Vitamins and minerals), some of them play a key role in sport at this age, such as magnesium, calcium and vitamin D.
Magnesium helps in muscle recovery and bone formation. This micronutrient can be found in foods such as grain of wheat, cheese, pumpkin seeds and flax seeds.
As for calcium, it is essential to maintain adequate bone mineralization and prevent the loss of bone mineral density (osteopenia) associated with the lack of calcium in the blood.
Traditionally, one of the large allies of the health of the bones was the ingestion of dairy products -caseari, both for bioavailability (the degree and the speed with which a medicine passes to the blood and reaches its place of action) of the calcium and vitamin D content in their milk versions.
Other foods of vegetable origin, such as sesame paste, almonds, flax seeds, soy and hazelnuts, are also considered calcium sources, but their content of ribbon and bone can make it difficult to absorb.
Finally, fat fish (tuna, beautiful, sardine, salmon, etc.) and egg yolk are considered complementary sources of vitamin D within a food scheme for people over 50 years old who practice exercise.
It is no less important to maintain correct hydration before, during and after exercise. Both dehydration and excess hydration can affect performance and increase the risk of muscle injuries.
Is the type of exercise important?
So far we have seen how the diet influences athletic performance and, finally, the risk of injuries. But there is another x in the equation: the exercise you do.
At this point, there is currently an interesting debate on which type of exercise is the most appropriate on the basis of age, sex or body composition; If it is better to give priority to strength training, pass with cardio sessions or do both on different days.
However, despite the different theories on the subject, one thing is certain: regular exercise, adapted to the skills of each person and with a good medical and nutritional sequel, reduces the risk of various diseases and improves the quality of life.
Patricia Yánnoz He is a clinical teacher associated with the University of Navarra
This content was originally published in The conversation. To access it, .
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
