Beer League eating
Tournament hockey — especially away from home — is a physiological puzzle few athletes truly prepare for and pay the price for underestimating or winging it. You’re dealing with:
compressed game schedules
unfamiliar food environments
disrupted sleep
travel fatigue
limited kitchen access
unpredictable hydration opportunities
immune suppression
cumulative muscle damage
Probable alcohol intake
cognitive fatigue
And for masters athletes, the demands are even more overwhelming:
slower glycogen restoration
increased inflammation
reduced anabolic sensitivity
higher dehydration risk
impaired sleep architecture
reduced gut tolerance under stress
The science is clear: nutrition is the single most controllable variable in tournament recovery (Louis et al., 2020; Desbrow et al., 2019). Yet most players still treat it as an afterthought — grabbing whatever is available at the hotel buffet or tournament café or nearest greasy spoon.
Masters athletes are not “older versions of younger athletes.” They are a distinct physiological population with unique nutritional needs (Louis et al., 2020; Desbrow et al., 2019).
Anabolic Resistance
With age, skeletal muscle becomes less responsive to dietary protein due to reduced muscle perfusion, impaired amino acid transport, blunted mTORC1 signalling, increased inflammation, mitochondrial dysfunction, and reduced insulin sensitivity. These mechanisms collectively diminish the muscle protein synthesis response to a given protein dose, meaning masters athletes require higher protein intakes to achieve the same anabolic effect as younger athletes (Louis et al., 2020; Desbrow et al., 2019). Regular resistance training significantly mitigates anabolic resistance by improving muscle perfusion, enhancing amino acid uptake, increasing insulin sensitivity, reducing inflammation, and up‑regulating mTORC1 activity — making trained older muscle far more responsive to protein feedings. Plant‑based proteins can also support recovery, but typically require higher doses, strategic combinations (e.g., rice + pea), or leucine‑fortified blends to match the anabolic potency of high‑quality animal proteins.
This means:
higher protein doses are required
more frequent protein feedings are beneficial
leucine‑rich sources matter more
Masters athletes often require 0.3–0.4 g/kg of high‑quality protein post‑exercise to stimulate muscle protein synthesis effectively (Louis et al., 2020).
Slower Glycogen Restoration
Glycogen resynthesis slows with age due to:
reduced GLUT‑4 activity
impaired insulin sensitivity
lower muscle glycogen storage capacity
To address this, it is important you adopt a nutritionist informed approach to glycogen restoration. This physiological mechanism tends to be a multi‑step process involving:
glucose transport into the muscle
insulin‑mediated uptake
glycogen synthase activation
storage of glucose as glycogen
Ageing affects every step of this pathway. So let’s delve into this pathway as it is important to understand how it affects your health and eating choices.
Reduced GLUT‑4 Activity
GLUT‑4 is the glucose transporter that moves to the muscle cell membrane in response to:
insulin
muscle contraction
It is the gateway for glucose entry into muscle.
As you age, the body shows:
Lower GLUT‑4 expression: Ageing muscle expresses fewer GLUT‑4 transporters.
Reduced translocation: The signalling pathways that move GLUT‑4 to the membrane become less responsive.
Slower post‑exercise activation: The contraction‑induced GLUT‑4 response is blunted.
If less GLUT‑4 reaches the membrane, less glucose enters the muscle, even when carbohydrate intake is adequate. This directly slows glycogen resynthesis because of
Reduced AMPK activation
Lower muscle mass
Reduced mitochondrial density
Chronic low‑grade inflammation
Reduced capillarisation
All of these declines impair the muscle’s ability to respond to exercise and insulin.
Impaired Insulin Sensitivity
Insulin is a major driver of glycogen storage.It is vital as it stimulates:
GLUT‑4 translocation
glucose uptake
glycogen synthase activation
However, with older adults — even active ones — there will be an inexorable depreciation that yields:
reduced insulin sensitivity
slower insulin signalling
reduced muscle uptake of glucose
higher circulating insulin for the same glucose load
So why does this happen? In the aging general population we routinely witness increased visceral fat, reduced muscle mass, reduced mitochondrial function and Increased inflammatory cytokines. Even in trained masters athletes, the insulin response is less efficient than in younger athletes.
So, why should we be concerned with this? If insulin signalling is impaired:
glucose uptake slows
glycogen synthase activation is reduced
glycogen storage is delayed
which is why masters athletes benefit from aggressive carbohydrate timing and higher‑GI carbs post‑exercise but consult a traied nutritionist for you rinndividua requirements that are concomitantly informed by your primary healthcare provider.
Lower Muscle Glycogen Storage Capacity
Aging muscles store less glycogen at baseline.
Why?
Reduced muscle mass so your storage options are constrained
Reduced type II (fast twitch) fibre size; type II store more glycogen than slow type 1 twitch fibres
Reduced glycogen synthase activity
Lower training volume in many older athletes
Reduced carbohydrate intake (common in health‑conscious masters athletes)
Even if carbohydrate intake is adequate, the muscle:
fills more slowly
reaches saturation earlier
may not fully restore glycogen between games
This is a major issue in tournament play, everybody underestimates the volume of their necessarily overclocked carb intake they need to compensate for their storage deprecation..
Slower Glycogen Synthase Activation
Glycogen synthase is the enzyme that converts glucose → glycogen. Your food intake into usable energy in other words. As we age, yes; you guessed it, ageing reduces
enzyme activity
enzyme sensitivity to insulin
post‑exercise activation
This is partly due to:
reduced insulin signalling
increased inflammation
reduced muscle contraction signalling and lower muscle glycogen turnover.
Reduced Muscle Blood Flow
Ageing reduces:
capillary density
endothelial function
nitric oxide availability
This results in:
slower delivery of glucose
slower delivery of insulin
slower clearance of metabolites
All of which slow glycogen restoration.
Mitochondrial Decline
Ageing muscle has:
fewer mitochondria
lower oxidative capacity
higher oxidative stress
This reduces:
ATP availability
the energy required for glycogen synthesis
the efficiency of glucose metabolism
Glycogen synthesis is energy‑intensive — so reduced mitochondrial function again, you guessed it; slows the process.
Increased Inflammation
Chronic low‑grade inflammation (“inflammaging”) interferes with:
insulin signalling
GLUT‑4 translocation
glycogen synthase activation
This is one of the most consistent findings in ageing physiology. We are having it blasted at us across every media channel with a barrage of potential cure-alls to address it.
Hydration Vulnerability
Age reduces:
thirst sensitivity
renal concentrating ability
sweat rate accuracy
Hydration must be proactive, not reactive.
Reduced Post‑Exercise Appetite
Masters athletes often:
eat less after exercise
avoid high‑GI carbs
prioritise “healthy” low‑carb meals
under‑fuel unintentionally
This behavioural factor compounds the physiological ones. This begs the question doesn’t it; why do masters athletes often eat less after exercise?
Firstly, they experience a blunted ghrelin response (the hunger hormone) whereas after exercise, younger athletes typically experience a rebound in ghrelin, which restores appetite.
With age, this rebound is smaller and slower, meaning hunger returns later, post‑exercise meals feel less appealing and older athletes unintentionally delay refuelling
As well, the coping mechanisms triggered after high‑intensity or prolonged exercise to deal with elevated adrenaline and noradrenaline struggle as they dent appetite for 1-3 hours after exercise.
Masters athletes often experience higher and longer‑lasting catecholamine elevations. Catecholamines — primarily adrenaline (epinephrine) and noradrenaline (norepinephrine) — are the core drivers of the sympathetic nervous system (SNS). They rise during exercise to increase:
heart rate
blood pressure
glucose availability
muscle blood flow
alertness
reaction speed
In younger athletes, catecholamines rise quickly and fall quickly after exercise. In masters athletes, they rise quickly but fall slowly, creating a prolonged sympathetic state.
This delays hunger even when refuelling is urgently needed.
The physiologic reality of slower gastric emptying is often neglected. It is accompanied with a declining level of intestinal motility and digestive enzyme secretion. This means food sits in the stomach longer, creating early fullness, a reduced desire to eat and a discomfort with large meals.
After exercise, this effect is amplified because blood flow is still redistributing from the gut back to the muscles.
Athletes of all ages often report higher gut sensitivity after exercise, covering all manner of discomforts
bloating
nausea
reduced appetite
aversion to heavy foods
According to Rivichina et al, (2023)
Strenuous exercise can be associated with “Exercise Induced Gastrointestinal Syndrome” (Ex-GIS), a clinical condition characterized by a series of gastrointestinal (GI) disturbances that may impact the physical and psychological performance of athletes. The pathophysiology comprises multi-factorial interactions between the GI tract and the circulatory, immune, enteric, and central nervous systems. There is considerable evidence for increases in the indices of intestinal damage, permeability, and endotoxemia associated with impaired gastric emptying, slowing of small intestinal transit, and malabsorption of nutrients. Heat stress and racing mode seem to exacerbate these GI disturbances
In plain speak this is primarily due to:
reduced splanchnic blood flow
increased gut permeability
slower recovery of the GI tract after exertion
Slower Recovery of Parasympathetic Tone
Eating requires a parasympathetic (rest‑and‑digest) state; less stress, more calm and stillness.
Masters athletes often remain in a sympathetic (fight‑or‑flight) state longer after exercise. This delays hunger, digestion and gastric readiness. In older athletes, a significant drop in vagal (parasympathetic) markers post-exercise suggests that high-intensity training may exceed their recovery capacity, Borges et al. (2024);, keeping the nervous system in a stressed state for longer. This serves to impede normal healthy gastric activity. As Georgieva-Tsaneva et al., (2025), explain; “ high-intensity training in elite athletes induces pronounced acute autonomic changes and incomplete short-term recovery, potentially increasing fatigue “.
Reduced Training Volume (in many athletes)
Even highly committed masters athletes often train:
fewer hours
with lower intensity
with longer recovery gaps
Lower training volume reduces:
GLUT‑4 expression
insulin sensitivity
glycogen storage capacity
This is why consistent resistance training and high‑intensity work are protective.
How Resistance Training Improves Glycogen Restoration
Resistance training:
increases GLUT‑4 expression
improves insulin sensitivity
increases muscle mass
increases glycogen storage capacity
increases capillarisation
reduces inflammation
improves mitochondrial function
In other words:
Resistance‑trained masters athletes restore glycogen significantly faster than untrained peers.This accelerated restoration is primarily driven by training-induced metabolic adaptations that enhance glucose transport and enzymatic activity
Practical Implications for Masters Tournament Athletes
Because of all of these physiological processes downturning naturally in the ageing process we have to address practical interventions that can help modify negative outcomes.
Faster carbohydrate intake
Within 30 minutes of the end of the game; training enjoy higher carbohydrate doses of 1.0–1.2 g/kg immediately post‑match. Initially using higher‑GI carbohydrates to overcome slower insulin signalling. Across a tournament of 3+ days you may consider having more quality frequent carbohydrate feedings; say, every 1–2 hours for 4–6 hours.
Consistent resistance training
To maintain metabolic responsiveness.
Adequate protein
To support insulin signalling and muscle repair.
Hydration with sodium
To support glucose transport and plasma volume.
Tournament Play
The Perfect Storm for Recovery Failure
Tournament environments create a unique set of constraints:
back‑to‑back games
limited recovery windows
long periods in the sun
hotel food with unpredictable macronutrient profiles
travel‑induced gut disruption
poor sleep
increased immune load
dehydration risk
reduced access to high‑quality protein
UEFA’s expert group on elite football notes that tournaments require deliberate, structured nutrition planning, not improvisation (Collins et al., 2021). Aspetar’s tournament‑football guidelines echo this: the environment is the challenge (Aspetar, n.d.).
The Four Pillars of Tournament Recovery Nutrition
Protein: Repair, Rebuild, Repeat
Protein is the cornerstone of recovery.
Post‑match, the goal is to:
repair muscle damage
stimulate muscle protein synthesis
support immune function
maintain lean mass across the tournament
Masters athletes require higher doses and more frequent feedings (Louis et al., 2020).
Target:
0.3–0.4 g/kg within 30–60 minutes post‑match
+
Regular feedings every 3–4 hours
Best hotel‑friendly options
Greek yogurt
Eggs
Tuna pouches
Chicken skewers
Cottage cheese
Protein shakes
Milk or soy milk
Cheese + whole‑grain crackers
Carbohydrates
Glycogen is the limiting factor in tournament performance.
Low glycogen =
slower sprint speed
reduced repeat‑effort ability
impaired decision‑making
increased injury risk
Carbohydrate intake must be aggressive and immediate.
Target:
1.0–1.2 g/kg in the first hour
then
0.8–1.0 g/kg every hour for 3–4 hours
High‑GI carbs are ideal immediately post‑match (Aspetar, n.d.).
Hotel‑friendly options
white rice
pasta
potatoes
fruit juice
bananas
Whole grain and preferably sourdough (gut friendlier) bread rolls
Whole grain cereal
pretzels
sports drinks
Hydration
Hydration is not about thirst — it’s about restoring plasma volume and supporting thermoregulation.
Dehydration impairs:
sprint performance
cognitive function
muscle recovery
immune function
sleep quality
Masters athletes are particularly vulnerable (Louis et al., 2020).
Target:
Replace 125–150% of fluid lost
+
Include sodium to retain the fluid
UEFA and ACSM both emphasise structured hydration strategies (Sawka et al., 2007; Collins et al., 2021).
Hotel‑friendly hydration tools:
electrolyte tablets
sports drinks
salted nuts
soups
fruit juice
water + salt pinch
Timing
The Tournament Window Is Shorter Than You Think
The “anabolic window” is not a myth — it is simply misunderstood.
In tournaments, the window is compressed because the next match is imminent.
The first 30–60 minutes post‑match are critical for:
glycogen resynthesis
muscle repair
immune support
rehydration
This aligns with nutrient‑timing research showing enhanced recovery when protein and carbohydrates are consumed promptly (Aragon & Schoenfeld, 2013).
Source and use a recovery compound eg PURE nutrition (NZ) with no fillers or gut inciters ( consult a nutritionist).
Supplements
Whey protein (portable, fast‑absorbing)
Electrolytes (hydration retention)
Creatine (if already used consistently)
Caffeine (performance, alertness)
Natural based recovery
Avoid introducing new supplements during tournaments as gut tolerance is unpredictable under stress.
Real‑World Tournament Constraints
Hotel Meals
Often (but not always) high in:
fats
low‑quality carbs
unpredictable protein portions
Solution:
Build meals around protein + carbs with bowel health in mind, not what looks appealing.
Travel Gut
Travel disrupts:
gastric emptying
bowel regularity
appetite
hydration
Solution:
Use simple, low‑fibre carbs post‑match.
Limited Access to Kitchens
Not always the case; granted.
Pack a recovery kit:
protein powder
shaker
electrolyte tablets
tuna pouches
instant oats
bananas
rice cakes
nuts
Case Study: Masters Athlete at a 3‑Day Tournament
Athlete Profile
52‑year‑old midfielder
Two games per day
Hot conditions
Staying in a hotel
Limited sleep
Moderate fitness base
Day 1 — Game 1 (10:00 AM)
Immediately post‑match (within 20 minutes):
30 g whey protein
500 ml electrolyte drink
Banana + two bread rolls
Hotel lunch or equivalent (12:00 PM)
Chicken breast
White rice
Fruit juice
Yogurt
Afternoon snack (3:00 PM)
Tuna pouch
Crackers
Apple
Day 1 — Game 2 (4:00 PM)
Immediately post‑match
30 g whey protein
600 ml electrolyte drink
Pretzels
Orange juice
Dinner (7:00 PM)
Pasta with tomato sauce
Grilled fish
Bread roll
Fruit
Before bed
Greek yogurt
Water + electrolytes
Day 2 — Morning Fatigue Management
Masters athletes experience:
higher DOMS
slower glycogen restoration
reduced sleep quality
Breakfast
Oatmeal
Eggs
Fruit
Juice
Coffee
Pre‑game snack
Rice cakes + honey
Water
Day 2 — Game 3 & 4
Repeat the same structure:
Immediate protein + carbs
Aggressive hydration
Low‑fibre, high‑GI carbs
Evening protein feeding
Outcome
Athlete reports:
reduced soreness
stable energy
improved decision‑making
better sleep
consistent performance across all games
This aligns with evidence showing structured nutrition improves tournament performance (Collins et al., 2021; Aspetar, n.d.).
Tournament recovery nutrition is not about perfection — it is about precision under constraints. For masters athletes, the stakes are even higher:
slower recovery
higher inflammation
reduced anabolic sensitivity
greater hydration challenges
But with structured planning, evidence‑based strategies, and a practical approach to hotel‑based eating, athletes can:
back up game after game
maintain cognitive sharpness
reduce injury risk
support immune function
perform consistently across the tournament
Nutrition is not a luxury in tournament play — it is a performance multiplier.
BIBLIOGRAPHY
Amawi, A., AlKasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Hammad, A. A., Bishtawi, T., Fataftah, B., Turk, N., Saoud, H. A., Jarrar, A., & Ghazzawi, H. (2023). Athletes’ nutritional demands: A narrative review of nutritional requirements. Frontiers in Nutrition, 10, 1331854. https://doi.org/10.3389/fnut.2023.1331854 (doi.org in Bing)
Aspetar Sports Medicine Journal. (n.d.). Nutrition for tournament football. https://journal.aspetar.com/en/archive/volume-11-targeted-topic-sports-science-in-football/nutrition-for-tournament-football (journal.aspetar.com in Bing)
Collins, J., Maughan, R. J., Gleeson, M., Bilsborough, J., Jeukendrup, A., Morton, J. P., Phillips, S. M., Armstrong, L., Burke, L. M., Close, G. L., Duffield, R., Larson-Meyer, E., Louis, J., Medina, D., Meyer, F., Rollo, I., Sundgot-Borgen, J., Wall, B. T., Boullosa, B., … McCall, A. (2021). UEFA expert group statement on nutrition in elite football. British Journal of Sports Medicine, 55(8), 416. https://doi.org/10.1136/bjsports-2019-101961 (doi.org in Bing)
Delacruz, J. (2024). Sports nutrition for masters athletes. Herathlete. https://www.herathlete.org/post/sports-nutrition-for-masters-athletes (herathlete.org in Bing)
Desbrow, B., Burd, N. A., Tarnopolsky, M., Moore, D. R., & Elliott-Sale, K. J. (2019). Nutrition for special populations: Young, female, and masters athletes. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 220–227. https://doi.org/10.1123/ijsnem.2018-0269 (doi.org in Bing)
Georgieva-Tsaneva, G., Lebamovski, P., & Tsanev, Y.-A. (2025). Impact of Prolonged High-Intensity Training on Autonomic Regulation and Fatigue in Track and Field Athletes Assessed via Heart Rate Variability. Applied Sciences, 15(19), 10547. https://doi.org/10.3390/app151910547
Louis, J., Vercruyssen, F., Dupuy, O., & Bernard, T. (2020). Nutrition for master athletes: Is there a need for specific recommendations? Journal of Aging and Physical Activity, 28(3), 489–498. https://doi.org/10.1123/japa.2019-0190 (doi.org in Bing)
Ribichini, E., Scalese, G., Cesarini, A., Mocci, C., Pallotta, N., Severi, C., & Corazziari, E. S. (2023). Exercise-Induced Gastrointestinal Symptoms in Endurance Sports: A Review of Pathophysiology, Symptoms, and Nutritional Management. Dietetics, 2(3), 289-307. https://doi.org/10.3390/dietetics2030021
