Proper nutrition is a key element to any athlete but it is especially important for those athletes over 30 years old. Athletes over 30 years old have a lower metabolism and a higher risk of injury compared to younger athletes.

Eating small, frequent meals and snacks can help improve metabolism by feeding fuel to the body to burn. Your body burns energy in a similar way that a furnace burns. A furnace burns when given fuel, if no fuel is provided, the furnace can’t burn. The same concept holds true with the human body. After a meal or snack, the body burns since it is given some food (fuel). If a meal is skipped, the body does not burn, it instead conserves energy (saves fat on the body). If meals are skipped often enough for a long duration, then metabolism falls and weight gain can occur. Studies show that metabolism drops a small percentage each year after the age of 40 as part of the aging process. Meal skipping can exacerbate this drop in metabolism and cause it to drop more quickly. 

An athlete who is overweight is more likely to get back injuries along with knee, ankle or foot injuries due to having more weight pounding on the joints of the lower extremities. Healthy eating can help the athlete lose the extra weight which may reduce the risk of injury.

There are other benefits that an athlete over 30 years old can experience from healthy, balanced eating that may improve athletic performance on a smaller scale. These include, an improved mood, better brain function including improved concentration and improved immune system leading to better overall health.

Probably the biggest benefit from proper nutrition is the same for athletes of all ages. Athletes want sustained energy during their event so that they can perform at their best. Balanced eating is a way to provide nutrition so it lasts for a longer duration. By combining protein with carbohydrates at both snacks and meals, blood sugars can be maintained in the optimal performance range longer. This kind of eating works well with athletics since it matches the best blood sugar regulator, protein with the best source of energy, carbohydrates.

Eating well balanced meals and snacks throughout the day can lead to better energy and metabolism on a day to day basis. This will help the athlete to train/practice harder, recover quicker and ultimately peak for a faster race or well-played game.