EAT ME

As a masters athlete, juggling back-to-back fixtures over a weekdemands more than grit—it hinges on smart nutrition that primes your engine, sustains intensity and accelerates recovery. Below I share the latest science and practical menus for each phase—pre-game, in-game and post-game—with a special eye on catabolite clearance (especially cortisol), longevity and tournament play.

Pre-Game

Building a Robust Energy Base

Masters athletes face the challenge of slower digestion, reduced anabolic drive and a narrowed “fuel window” compared to their younger selves. To offset this, aim to consume a mixed-macronutrient meal 2–3 hours before push-back.

The PreGame Feed-Stack

Complex Carbs (1–2 g/kg)

Rolled oats or similar Depending upon gluten tolerance, with banana and a drizzle of honey provide steadily released glucose without GI distress.

High-Quality Protein (0.3 g/kg)

Say, 30–40 g whey or Greek yogurt post-oats neutralizes cortisol spikes pre-competition and primes muscle protein synthesis.

• Beetroot Nitrate Shot (6–8 mmol)

Taken ~2 hours out, dietary nitrate boosts nitric oxide availability, lowering O₂ cost and sharpening on-field endurance in older athletes (Wylie et al., 2013).
Anti-Inflammatory Fats: A tablespoon of flaxseed oil delivers alpha-linolenic acid, tamping down prostaglandin-driven inflammation that flares with age.

Quick-fire Combo

Blend ½ cup oats, 1 banana, 1 scoop whey, 1 tbsp flaxseed oil and sip a 70 mL beetroot shot two hours before your warm-up.

In-Game

Sustaining Power & Blunting Fatigue

Extended tournament sequences expose masters athletes to repeated lactate surges and rising cortisol. Natural, bite-size fuel rules for inter-match windows (10–20 min) include:

Dried Tart Cherry Concentrate

A 30 mL shot delivers anthocyanins that have been shown to lower exercise-induced cortisol by ~15 % and accelerate muscle repair in older cohorts.
BCAAs (5–10 g): Powdered leucine-rich branched chains taken with water maintain mTOR signalling between games, reducing net protein breakdown during multi-match days (Cohen, 2025).
Coconut Water (200 mL): Offers natural electrolytes (K⁺, Mg²⁺) plus simple carbs to sustain neural drive without the artificial dyes or high fructose load of sports drinks.

Tactical tip

Carry a small spray-bottle of cherry concentrate and a zip-lock of BCAA powder in your kit for rapid in-game dosing.

Post-Game

Accelerating Recovery & Clearing Catabolites

Rapid glycogen restoration, muscle repair and cortisol normalization set the stage for the next match. Aim for a 3:1 carb-to-protein intake within 30 minutes of the final whistle.

Chocolate Milk (500 mL): Delivers ~60 g carbs and 20 g whey-casein blend to spike insulin, shuttle glucose into muscle and supply leucine for mTOR activation.

mTOR (mechanistic Target Of Rapamycin) is like a master switch inside your muscle cells that tells them when to grow and repair.

When you exercise, especially with resistance or high-intensity work, you create tiny damage in your muscle fibers. Nutrients—particularly the amino acid leucine—activate mTOR. Once “turned on,” mTOR:

• Ramps up muscle-protein synthesis, patching those tiny tears.

• Encourages cellular growth pathways that restore strength.

• Helps balance the breakdown/build-up cycle in muscles.

Why it matters for masters athletes
As we age, our muscles become less sensitive to the usual “grow” signals—a phenomenon called anabolic resistance. That means simply eating protein or doing the same workout raises mTOR less effectively than it did when we were younger.By targeting mTOR activation—through:

1. Sufficient leucine-rich protein (e.g., whey) around training

2. Strategic resistance or power training to stress the pathway

3. Supporting nutrients (e.g., omega-3s, vitamin D)—
   you overcome that resistance, boost repair, preserve muscle mass and recover faster between sessions and games. In short, keeping mTOR firing properly is the key to staying strong, agile and resilient well into the masters years.

Tart Cherry Juice (240 mL)

A second serving overnight preserves sleep-architecture and trims nocturnal cortisol peaks by up to 20 %, fostering deeper slow-wave rest critical for hormone balance in masters athletes (Natural Athletes Clinic, 2024).

Magnesium Citrate (200 mg)

Taken before bed, magnesium supports GABAergic tone, tempering stress responses and helping off-load cortisol at its circadian nadir.

GABAergic tone refers to the level of activity in your brain’s primary inhibitory system—GABA (gamma-aminobutyric acid) neurons—that “turn down” neural excitation. Think of GABA as your body’s natural brake pedal for stress and over-arousal.

Why it matters for masters athletes

• Better sleep quality: Strong GABA signaling helps you fall and stay asleep, which is critical for muscle repair, hormone balance and cognitive sharpness.

• Stress modulation: GABA calms the nervous system, lowering evening cortisol and preventing the “racing mind” that can wake you up or blunt recovery.

• Muscle relaxation: By damping excess neuronal drive to muscles, GABAergic tone reduces tension and cramps, helping you recover more fully between sessions.

• Neuroprotection: As we age, maintaining that inhibitory balance shields against over-excitation, preserving coordination and reaction times.
  

  Turmeric-Black Pepper Elixir

A 1 g curcumin shot with 10 mg piperine curtails NF-κB driven inflammation and aids mitochondrial recovery without the GI issues of NSAIDs (Cohen, 2025).

For multi-day tournaments, repeat this post-match stack, add a 20 g casein shake before lights-out, and incorporate an active recovery flow (light Qi Gong or foam-rolling) to stimulate lymphatic drainage.

Bringing It All Together

This three-phase protocol, grounded in recent masters-specific research, weaves together strategic macronutrients, targeted supplements and anti-catabolic rituals. It’s designed to:

• Maximize sustained energy for late-tournament surges (beetroot, complex carbs)

• Preserve neuromuscular drive and blunt cortisol mid-play (cherry OPACs, BCAAs)

• Accelerate repair, rebalance hormones and prime deep sleep post-match (chocolate milk, tart cherry, magnesium, curcumin)

By integrating these natural foods and supplements with disciplined hydration, timed fluid stops and mindful breathing (to further calm the HPA axis), masters athletes can maintain peak power, limit cumulative fatigue and keep cortisol on a short leash through every phase of competition.

Bibliography

1 Tyler, M. (2023) ‘Nutrition to Support the Training of Masters Athletes’, Nutrition By Mandy, 2 April. Available at: https://nutritionbymandy.com/masters-athletes-training/ (Accessed: 11 July 2025).

2 Turner, R. (2016) ‘Recover stronger: The best post-game foods for athletes and when to eat them’, BeatTransit, 19 December. Available at: https://beattransit.com/recover-stronger-best-post-game-foods-athletes-eat/ (Accessed: 11 July 2025).

3 Natural Athletes Clinic (2024) ‘Cortisol and Recovery’, The Natural Athlete’s Solutions. Available at: https://www.naturalathleteclinic.com/blogs/natural-athlete-solutions/cortisol-and-recovery (Accessed: 11 July 2025).

4 Cohen, R. (2025) ‘The Masters Athlete’s Recovery Playbook, Part 1’, PureClean Performance, 20 June. Available at: https://purecleanperformance.com/blogs/news/the-masters-athlete-s-recovery-playbook-part-1-by-dr-rick-cohen-m-d (Accessed: 11 July 2025).

5 Nairn, R. (2023) ‘Nutrition for Athletes: What to Eat Before a Competition’, Johns Hopkins Medicine, 2023. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/nutrition-for-athletes-what-to-eat-before-a-competition (Accessed: 11 July 2025).