Supplementation for Masters Athletes

Is your diet really enough to support the training you're asking of your body? Or are you spending money on supplements that do more for the marketing department than for your rowing? Key takeaways Eat well, then close the gaps. Food comes first, and supplements fill the shortfall between what your diet supplies and what your training demands. Bruce's two non-negotiables are protein and creatine monohydrate. Protein needs are higher than the guidelines suggest. The standard recommendation of 0.8 g per kg of body weight is a minimum. Bruce works to around 1.6 g per kg and spreads it across four or five meals or snacks, because older bodies make better use of protein in regular smaller doses than in one big meal. Creatine is the best-researched supplement there is. Most of us get only a gram or two a day from food. Bruce takes 5 g of creatine monohydrate daily in his morning coffee, and talks about the emerging (and still early) research into creatine and brain health. Be sceptical of the next big thing. Magnesium helps Bruce sleep but hasn't touched his cramps. Collagen may or may not help his joints, but it adds 18 g of protein to his day, so it stays. Recovery is where masters rowers win or lose. You don't get stronger in the gym, you get stronger recovering from it, and sleep is where most of that repair happens. Bruce's slides: [https://fastermastersrowing.com/supplementation-for-masters-rowers/ This episode is for general education only and isn't medical advice. Check with your doctor or a registered dietitian before starting any supplement, particularly if you have a health condition or take medication.