HWHR Macros for Midlife
Have you ever considered what YOUR protein, carbohydrate, and fat needs are as you move into midlife?
In this episode we explore some of the natural physiological changes of ageing and how these changes may impact on a female runner and her macronutrient needs.
We delve into the loss of lean body mass and the increase in fat mass and their impact on running performance, risk of injury and the development of certain health conditions.
BUT, it isn’t all negative, we also explore how nutrition, lifestyle and your running could support YOU in transitioning through midlife healthy, fit and injury free so you can continue enjoying your running into old age.
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Introducing 2 key physiological changes occurring with age before moving on to discuss them in more detail:
Moving on to discuss the impact of the physiological changes of ageing on a female midlife runner including:
Now considering the individual macronutrients (protein, fat and carbohydrate) and a midlife female runner’s energy needs for each:
Reduced carbohydrate need due to:
Some tips on how to adjust carbohydrate intake are also discussed.
No change to fat need:
Increased Protein need:
The suggestions we make during this episode are for guidance and
advice only, and are not a substitute for medical advice or treatment.
If you have any concerns regarding your health, please contact
your healthcare professional for advice as soon as possible.
Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.
Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.
We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.
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If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at firstname.lastname@example.org
Aileen and Karen