If you’re over the age of 40, you may be reminiscing about the days you could quickly bounce back after a hard run. And now, even your “normal” is less than what it was in your 20s. It turns out, the amount of protein you’re consuming is probably not enough to help you fully recover.
According to a review in International Journal of Sport Nutrition and Exercise Metabolism, by protein researchers, aging (but fit) runners may have impaired recovery and need more protein than younger runners.
The researchers combed current scientific studies looking at muscle recovery and protein needs in younger and masters (40+ years) athletes to see if a difference exists and how best to meet protein needs. Numerous studies showed that masters athletes failed to recover as quickly as similarly trained younger runners or cyclists. Studies also showed that regeneration, or the repair, of muscles following tough exercise was slower or delayed in older comparably fit athletes.
Int J Sport Nutr Exerc Metab. 2016 Apr;26(2):168-78. doi: 10.1123/ijsnem.2015-0102. Epub 2015 Sep 24.