Are you 40 years or over? Senior lifters have different nutritional requirements than their younger counterparts. Through appropriate supplemental intervention, the older bodybuilder can overcome potential shortcomings to get the most out of their bodybuilding and strength training.
HGH Declines With Age
At age 30, a decline in GH secretion takes place and by 60, GH production can have declined by 60%, compared to the level of young adults.1 There are however natural Growth Hormone supplements to help with this issue. Studies have shown that use of supplements with the equal formulation of amino acids 1-lysine (1200 mg) and l-arginine pyroglutamate (1200 mg) caused a release of somatotropin and insulin in the pituitary. In this ratio, it has demonstrated effectiveness as a GH releaser. GH supplements of this nature can also include fenugreek (for improved absorption), and niacin/Vitamin B3 and pyridoxine/B6 (to metabolise proteins, carbohydrates and fats).
Essential Fatty Acids For Older Lifters
Essential Fatty Acids (EFAs) are involved in many metabolic processes, and low levels of essential fatty acids, may induce illnesses including osteoporosis. Joint pain and stiffness can be a problem for the older lifter. As we age, the body produces less synovial fluid (the valuable substance that surrounds the joints and provides cushioning). Particular problem areas include the knees, shoulders and elbow joints. Joint support supplements are valuable because as lifters age, the risk of arthritis is increased. Joint Support Supplements may be of interest to older trainers as a result.
Testosterone Support Supplements
Testosterone levels in men are at their highest between the ages of 20 to 30 years; then testosterone begins to fall by about a third between the ages of 30 to 80 years.1 According to a study by Baylor University, some testosterone support supplements using natural ingredients increase testosterone dramatically.2 Supplementation with a testosterone support supplement can assist a more mature lifter.
Metabolism Slows With Age
As far as protein intake requirements are concerned, older lifters still need a greater amount of protein intake per kilo than the general population, i.e 2g/kg. In the selection of a protein powder, however, older lifters should minimise the consumption of high carbohydrate formulas, as excess energy would be stored as fat. If excess fat is present, a fat loss protein could be beneficial. BCAA’s are often used for their muscle-building properties. Ageing adversely effects the ageing lifters anabolism, so BCAAs may be of use for this reason.
Evening Supplements For Mature Lifters
- The Zinc, Magnesium and Vitamin B6 blend (ZMA) may enhance recovery, raise testosterone levels within the healthy range and accelerate muscle size improvement. Zinc has demonstrated increases in Growth Hormone and IGF-1.
- GABA is an amino acid formed from glutamate that has demonstrated an increase in GH within 3 hours of consuming a 5g dose.3
1 Fact Sheet – Testosterone Deficiency, Andrology Australia, 2007.
2 Eight weeks of aromatase inhibition: effects in young, eugonadal men. Willoughby DS, Wilborn C, Taylor L, Campbell W., Department of Health, Human Performance, and Recreation, Baylor University, Waco, TX 76798-7313, USA.
3 Essentials of Sports Nutrition and Supplements, Jose Antonio, PhD, Douglas Kalman, Phd, RD, Jeffrey R. Stout, PhD, Mike Greenwood, PhD, Darryn S. Willoughby, PhD, G. Gregory Haff PhD., p. 488