in the kitchen with brandi
By Brandi Givens , RD
Play the Endurance Game : Nutrition for Agile Aging
While pickleball is a growing sport among all age brackets , it ’ s become the key to keeping many people feeling youthful . It ’ s a healthy addiction , beckoning players toward physical activity when they may have otherwise been couch surfing . Pickleball has even become an incentive for athletes to take better care of themselves , so they can participate for years to come .
It ’ s no surprise that nutrition is a major component to healthy aging . It ’ s not just for older adults . The earlier in life you start eating well , the longer you may be able to play our wonderful sport . Here are a few things to consider if you want to stay in the game .
Maintain Muscle Mass
Whether you are a man or woman , robust muscle mass is important for avoiding injury on the court . Higher muscle mass can also support normal blood sugar regulation and generate faster metabolism , keeping you lighter on your feet .
While strength training is critical to building and maintaining your tone , a diet with plenty of protein is also necessary . But how much is enough ? There are endless factors that influence daily nutrient needs , but the following chart provides a basic guideline for protein .
Athlete Description
Protein Recommendation Example
Rec Player Under 50 |
. 9 grams / kg / day |
77kg person x . 9g |
|
|
= 69g / day |
Rec Player Over 50 |
1.2 grams / kg / day |
77kg person x 1.2g |
|
|
= 92g / day |
Intense Athlete Playing Several Hours Daily
Resistance Exercise Days
1.2-1.7 grams / kg / day
1.6-1.7 grams / kg / day
Source : Karpinkski , Christine . Sports Nutrition : A Handbook for Professionals . 2017 , Print .
77kg person x 1.2- 1.7g = 92-131g / day
77kg person x 1.6- 1.7g = 123-131g / day
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