In our 20s, we feel bulletproof. In our 30s, we feel like we are starting to reach the top of our performance game. Then, like a train, the 40s hit and things suddenly start to change.
The reality is that we all get older – there’s no way around it. When it comes to running in particular, if you’ve reached your 40s, you may feel that you have to train that much harder to get the times you used to, and that you take a little longer to recover after a big race or training session. Then, there are the dreaded injuries!
While getting older may be unavoidable, there are things you can do to make sure that you are consistently performing at your best, and, in many cases, better than you’ve ever been before. While it’s time on the road or on the trail that you need to focus on, one key aspect that many runners don’t consider changing in their 40s is their nutrition.
In this blog, we’ll take a look at how you can dodge that 40s train and get your body ready to perform at your best. Yes, it’s all about supplements!
Why Supplements Matters for Runners Over 40
While your 40s might bring about changes in your body that can slow you down, there’s no need to let this hold you back. As your body adjusts over the years, making sure that you have a proper balance of vitamins, minerals, and nutrients is important. Things like slower muscle recovery, reduced joint flexibility, and an increased risk of cramps and injuries can all hold you back. But with the right supplements, you can fuel your body with what it needs to not only enjoy running, but excel at it.
Remember, if you’re in your 40s, your body is not the machine it once was. That’s why it’s vital that you give it the nutrients it needs. This is where supplements come in.
Here are a few supplements that you should include in your nutrition.
Magnesium: Muscle Function and Cramp Prevention
If you think cramp was bad in your 20s or 30s, wait until a cramp hits your 40-year-old body in the middle of a race. As you get older, Magnesium becomes a key mineral for runners. It plays an important role in muscle contraction, energy production, and overall nerve function. If you’re the one person in your group who is prone to muscle cramps, fatigue, or even disrupted sleep after long runs, it could be a sign that your magnesium levels are low.
Why? As we age, our body becomes less efficient at absorbing magnesium, which is why supplements are so important for runners in their 40s. Magnesium not only helps to reduce muscle cramps but also supports muscle recovery and relaxation. Fixx Nutrition’s CrampFix, for example, is a popular product for older runners as it gives fast and effective relief from cramps. It’s these types of products that you need to include in your nutrition to make sure that you keep cramp at bay.
Omega-3 Fatty Acids: Reducing Inflammation and Supporting Heart Health
Inflammation is a common issue for runners, and it can get worse as you age. Omega-3 fatty acids, found in fish oils or plant-based alternatives like flaxseed, are well-known for their anti-inflammatory properties. They also support cardiovascular health, which is particularly important as we age.
For runners, the benefits of omega-3s go far beyond just heart health. They help to reduce joint pain and stiffness, giving your body the ability to move smoother and perform better. If you’re dealing with sore knees or hips after long runs, omega-3 supplementation could help. By adding omega-3 supplements into your dietary routine, you’ll not only support recovery but also improve endurance and joint mobility.
Collagen: Keeping Your Joints and Tendons Strong
Joint health is often a worry for runners over 40, as the wear and tear of years of running can lead to discomfort or injury. There’s no need for a hip replacement just yet! Collagen supplements have become increasingly popular among athletes because of their ability to support joint and tendon health, especially as you age. Collagen is the main structural protein in your body’s connective tissues, and as you age, your body produces less of it, which could mean joint pain and stiffness.
Taking collagen supplements can help rebuild and maintain the integrity of your aging tendons, ligaments, and cartilage. It’s especially beneficial for runners who are looking to preserve their mobility and protect themselves from injuries like tendonitis or stress fractures.
Electrolytes: Key for Hydration and Recovery
Dehydration is a serious risk for runners of any age, but as you get older, your body’s ability to regulate hydration can get worse. Electrolytes—like sodium, potassium, calcium, and magnesium—are important for making sure you have the right fluid balance, preventing cramps, and helping in muscle function. Electrolyte loss through sweat can lead to cramping, fatigue, and impaired performance. If you’ve been dehydrated on a run and hit a cramp wall, you’ll know exactly what we mean.
Vitamin D: Supporting Bone Health and Immune Function
Vitamin D is the one vitamin you’ll want to have if you are looking for good bone health, which becomes more and more important as you age. It also plays a role in immune function, muscle recovery, and even mood regulation (if you’re wondering why you are so moody on a run, now you know!). A lot of runners, especially those in colder climates or who train indoors during the winter months, may not get enough natural sunlight, which can lead to vitamin D deficiency.
For runners over 40, having enough vitamin D is important for maintaining strong bones and preventing stress fractures, a common injury for runners. Supplementing with vitamin D will also support faster recovery after long runs or intense workouts.
Fixx Nutrition’s Product Range: Optimizing Performance and Recovery
When it comes to performance and recovery, at Fixx Nutrition we offer a range of supplements specifically designed to meet the needs of runners, especially as you age. CrampFix is a standout product, used by sports teams around the world. It’s formulated to relieve muscle cramps quickly and effectively. Whether you’re running a marathon or just heading out for your weekend long run, CrampFix can help you avoid those dreaded muscle spasms that can derail your performance.
We have a variety of other sports nutrition products that will give you all the nutrients you need to perform at your best, no matter what age you are.
There you have it, the best supplements for runners over 40!
Check out our full range here to find the perfect supplement for your running needs.
Q&A: What Runners Over 40 Should Know
Q: What should I consider when choosing supplements as a runner over 40? A: Focus on supplements that support muscle recovery, joint health, and hydration. Make sure you look for nutrients like magnesium for cramp prevention, omega-3s for inflammation, and collagen for joint support. Electrolytes are also key to keep a good fluid balance and prevent dehydration.
Q: Can supplements really improve performance and recovery? A: Yes, the right supplements can make a huge difference in both performance and recovery. As your body changes with age, you need to make sure you’re getting the nutrients that support muscle repair, reduce inflammation, and prevent injury.
Q: How do I know if I need to supplement my diet? A: If you’re feeling sluggish, experiencing cramps often, or noticing that your running times are slower, it could be a sign that your diet isn’t meeting all your nutritional needs. It’s often best to consult with a doctor who will guide you on what nutrients you may need.
By choosing the right supplements and adding Fixx Nutrition products into your training and dietary regimen, you can stay on top of your game and enjoy running well into your 40s and beyond!
