At age 35 and beyond the body goes through some important changes. With ageing comes reduction in:
Growth Hormones
Testosterone
Oestradiol
What does this mean for the ageing athlete:
Increased risk of injury
Reduced Anaerobic Threshold
Reduced bone mineral Density
Some changes the ageing athlete can make to their routine that will go a long way to keep you training include:
Longer warmups
Polarization of training (need to prevent Type II fast twitch decline and denervation)
Multidirectional strength training
Prioritize sleep and recovery
Protein: 1.2 to 1.5 g/kg/day. Timing: 25g every 3 hours. Pre-sleep intake of Casein
Vit D
