Key Nutrients for Masters Triathletes: Fuelling for Performance & Longevity

If you're a masters triathlete, you already know that training in your 40s, 50s, and beyond isn’t the same as it was in your 20s. Recovery takes longer, muscle maintenance becomes more important, and let’s be honest—energy levels aren’t always what they used to be. But the good news? The right triathlon nutrition can help you train harder, recover faster, and keep smashing your goals well into your 80s and 90s if you want to!

In this guide, we’re diving into the key nutrients every masters triathlete needs to perform at their best. We’ll cover fuelling strategies for endurance training, how to support muscle recovery, and the nutrients that help you stay strong and healthy for the long haul.

That’s where health span comes in. Unlike lifespan, which is simply how long you live, health span is about how long you can live well—training, racing, and feeling great without chronic disease, injuries, or a decline in mobility. The right triathlon nutrition isn’t just about fuelling today’s session; it’s about long-term resilience—preserving muscle mass, maintaining strong bones, reducing inflammation, and supporting heart and brain health as you age.

How Nutrition Needs Change for Masters Athletes

As a masters triathlete, you’re juggling more than just training and racing—you’re managing career, family, and life’s many responsibilities while striving to perform your best in the sport you love. But to truly excel, you need to focus on the one thing that fuels it all: triathlon nutrition.

Here’s why nutrition is even more critical as you age:

✔️ Ageing impacts performance and recovery – Muscle loss, slower recovery, increased inflammation, and potential changes in metabolism all play a role.

✔️ Health span vs. lifespan – Triathlon is a lifelong sport, and the right nutrition can help you stay active, injury-free, and competitive for years to come.

✔️ Active people live longer – Research shows that all-cause mortality is 30–35% lower in physically active individuals compared to sedentary ones (Reimers et al., 2012).

✔️ Masters athletes often make common nutrition mistakes – Not eating enough protein, over-relying on sports nutrition products, and inadequate recovery strategies can hold you back.

The 7 Key Nutrients Masters Triathletes Need

1. Energy Balance: Quality Over Quantity

Fuelling properly as you age isn’t just about calories—it’s about where those calories come from. While total energy intake matters, the quality and distribution of macronutrients are key for sustained energy, recovery, and performance.

✔ Prioritise nutrient-dense foods over processed options.
✔ Balance carbs, protein, and fats to support training loads and recovery.
✔ Periodise your nutrition—match your intake to training demands.

2. Carbohydrates: Your Performance Powerhouse

Carbs are your primary fuel source for training and racing, especially high-intensity sessions. But masters athletes need to be mindful of glycogen depletion, blood sugar regulation, and insulin sensitivity.

✔ Pre-session fuel: A carb-rich meal 2–4 hours before training.
✔ During long sessions: Fuel with 30–90g carbs per hour, depending on intensity.
✔ Whole-food sources: e.g. Brown Rice, oats, potatoes, fruit, and use sports-specific products when needed (gels, chews, drinks).
✔ Monitor blood sugar markers (HbA1c, fasting glucose, insulin) with your GP.

3. Protein: Support for Muscle Maintenance and Recovery

Muscle loss accelerates with age (sarcopenia), making protein intake essential for recovery, muscle maintenance, and longevity. Older athletes experience anabolic resistance, meaning your body doesn’t process protein as efficiently, so you need more, spread throughout the day.

✔ Hit daily protein targets
✔ Spread intake evenly – 20–30g per meal or snack.
✔ Prioritise post-training protein to optimise recovery.
✔ Top sources: Lean meats, eggs, dairy, tofu, legumes, and high-quality protein powders.

More muscle = greater longevity – The stronger you are, the more resilient you’ll be as you age.

4. Healthy Fats: Energy and Hormonal Health

Fats often get overlooked, but they’re crucial for energy, hormonal balance, and inflammation control. Omega-3s are particularly important for brain health and reducing cognitive decline.

✔ Best sources: Avocado, nuts, seeds, fatty fish (salmon, mackerel, sardines), olive oil.
✔ Be mindful of saturated fats – Limit processed oils and trans fats.
✔ Monitor cardiovascular health – If you have a family history of heart disease, check your blood lipids regularly.

5. Calcium & Vitamin D: Bone Strengtheners

Masters athletes face a higher risk of stress fractures due to repetitive impact from running and cycling. Calcium and vitamin D are critical for strong bones and fracture prevention.

✔ Calcium: Found in dairy, leafy greens, and fortified plant milks.
✔ Vitamin D: Sun exposure is best, but supplementation may be necessary.
✔ Fun tip: Expose mushrooms to sunlight before eating to boost vitamin D levels!

6. Iron: Energy and Oxygen Delivery

Iron is essential for oxygen transport in the blood, and low iron can lead to fatigue and poor performance. Post-menopausal women need less iron, but it’s still something to monitor.

✔ Best sources: Lean red meat, poultry, spinach, legumes.
✔ Pair plant-based sources with vitamin C (capsicum, citrus) for better absorption.

7. Electrolytes & Hydration: Avoiding Cramping & Fatigue

Hydration is often overlooked, but as you age, your thirst response changes, making dehydration more likely.

✔ Before training: Start hydrated with water and electrolytes.
✔ During: Use electrolyte tablets or sports drinks in hot/humid conditions.
✔ After: Replenish based on sweat rate.
✔ Monitor blood pressure – Are those salt tablets really necessary for you?

Antioxidants: Recovery and Longevity

Training creates oxidative stress, which can slow recovery. Antioxidants combat inflammation, supporting long-term health and performance.

✔ Best sources: Berries, leafy greens, nuts, dark chocolate.
✔ Notice I didn’t put wine on that list? 😉

💡 Reducing inflammation is one of the best things you can do to extend your health span.

Practical Tips for Masters Triathletes

✅ Fuel smarter, not harder – Personalise your nutrition plan.
✅ Think beyond today’s session – Every meal is an investment in longevity.
✅ Prioritise recovery – Post-training nutrition can make or break your next session.
✅ Test your strategy – Nutrition is a game-changer on race day if dialled in early.
✅ What you do now impacts the years ahead – Consistency is key.

The Bottom Line

The right triathlon nutrition doesn’t just fuel performance today—it’s a long-term investment in your health span. Whether you want to train, race, or simply keep moving well into your later years, the right fuelling strategy will help you stay strong, injury-free, and thriving.

⚡️ Want expert guidance? Join the Triathlon Nutrition Academy and learn exactly how to fuel for your training, racing and recovery—so you can keep doing what you love for years to come.

References:

Reimers CD, Knapp G, Reimers AK. Does physical activity increase life expectancy? A review of the literature. J Aging Res. 2012;2012:243958. doi: 10.1155/2012/243958. Epub 2012 Jul 1. PMID: 22811911; PMCID: PMC3395188.