Diet Changes as We Age

One of the most vital parts of an athlete’s career is their diet. As they always say, you cannot “outrun a poor diet.” This holds true no matter the age, but that doesn’t necessarily mean there is a universal diet that works for everyone. Age plays a significant role in determining our diets and what’s okay to consume. Let’s see how we should change up our diets—if at all—according to how old we are.

Children/Young Athletes:

Most kids don’t really have issues with their energy levels, as they typically eat more when tired or hungry. However, for kids involved in more strenuous activities such as swimming or running, they might need to consume more.

With that being said, more food does not necessarily mean better, as the amount of energy you need to consume still depends on your age. For example, a 10-year-old would not need to eat nearly as much as a 15-year-old would, because of the weight difference between the two.

In terms of protein for kids, a general rule of thumb is that children should eat about 1.2–1.8 grams of protein per kilogram of body weight daily to stay healthy, although this can vary.

For carbs, children will be able to intake more carbohydrates in comparison to adult athletes.

This is because children have faster metabolism than adults, so their bodies can burn more calories. Generally, children should eat about 3–8 grams of carbs per kilogram of body weight.

Vitamin and mineral supplements, on the other hand, are not necessary for children, even if they are athletes. Most of these can be sourced through a proper diet. However, many adults still give children supplements as a means of insurance more than anything else. Additionally, the most common vitamins/minerals to be supplemented are calcium and iron, both of which are important for bodily development.

Adults/Older Athletes:

Adult athletes are generally faced with contrasting diets compared to their younger counterparts. Adults can intake and require more protein than children. Adults cannot eat as many carbohydrates and are suggested to eat less due to their slower metabolisms. Adults who are older and approaching an elderly age may also be faced with various potential health risks, therefore requiring a stricter diet.

For protein, adult athletes should aim for 1.6–2.4 grams of protein per kilogram of body weight. Adults require more protein than children, due to most people wanting to maintain their muscle mass, a problem that comes naturally with aging.

For carbohydrates, adult athletes should aim to eat around 6 grams of carbohydrates per kilogram of body weight, which is lower than the upper limit of 8 grams of carbohydrates per kilogram of body weight for children. This, again, can be attributed to slower adult metabolism.

And lastly, in terms of supplements, adults are more likely to take supplements in comparison to children. However, adults will more often use supplements in the form of creatine, protein, and/or caffeine for energy boosts. When taken in moderation, none of these are harmful and can actually boost performance.

Conclusion:

It is best to always factor in age whenever creating a diet plan. As we grow older, our bodies change and therefore our diets should change as well.

Sources:

Optimiser, Energy. “Are Young Athletes Nutritional Needs Really Different to Adult Athletes?” ProYouth Nutrition, ProYouth Nutrition, 29 Sept. 2021, proyouthnutrition.com/blogs/news/are-young-athletes-nutritional-needs-really-different-to-adult-athletes.

“Young Athletes and Older Athletes – Different Nutritional Needs.” Young Athletes and Older Athletes – Nutritional Needs - Bare Fitness, barefitness.fit/blog/view/young-athletes-and-older-athletes-different-nutritional-needs. Accessed 20 July 2024.

“Feeding Your Child Athlete (for Parents) | Nemours Kidshealth.” Edited by Mary L. Gavin, KidsHealth, The Nemours Foundation, Jan. 2021, kidshealth.org/en/parents/feed-child-athlete.html#:~:text=Carbohydrates%3A%20Carbs%20provide%20energy%20for,plenty%20of%20fruits%20and%20vegetables.

“Do Kids Need Vitamin Supplements?” Johns Hopkins Medicine, 6 Dec. 2023, www.hopkinsmedicine.org/health/wellness-and-prevention/do-kids-need-vitamin-supplements#:~:text=%E2%80%9CSo%20typically%20kids%20don’t,pediatrician%20if%20you%20are%20worried.%E2%80%9D.

How Much Protein A Day? | New IAAF Protein Guidelines, www.runnersworld.com/news/a27305904/protein-guidelines-runners-iaaf/. Accessed 20 July 2024.