Masters runners (40+) — 0.4 g/kg protein per meal, creatine, pre-sleep casein

Anabolic resistance is the dominant physiological change. Older adults show a blunted muscle protein synthesis response to standard protein doses. Moore et al. demonstrated that older adults need approximately 0.40 g/kg protein per meal (≈40 g for a 70 kg runner) versus ~0.24 g/kg in younger adults (≈20 g) to maximally stimulate MPS. The PROT-AGE study group (Bauer et al., JAMDA, 2013) recommends 1.2–1.6 g/kg/day minimum for older adults and higher (1.6–2.0 g/kg) for masters athletes in training.

Sarcopenia prevention requires the combination of adequate protein, resistance training 2–3×/week, and creatine supplementation. Forbes et al. (Nutrients, 2021) meta-analysis demonstrated creatine + resistance training > resistance training alone for preserving lean mass in older adults. Dose: 3–5 g/day maintenance; no loading required.

Bone density support — calcium 1,000–1,200 mg/day, vitamin D 1,000–2,000 IU/day, vitamin K2 (MK-7) 90–180 µg/day. Weight-bearing exercise is itself protective; running, supplemented with 2–3 weekly resistance sessions, is the bone-density belt-and-braces.

Anti-inflammatory dietary patterns — Mediterranean-style eating — combat "inflammaging" (Franceschi's concept). Emphasis: oily fish 2–3×/week, olive oil, leafy greens, berries, nuts, turmeric, ginger. Reduce: processed foods, excess alcohol, ultra-processed snacks.

Pre-sleep protein. 30–40 g casein or Greek yogurt enhances overnight MPS (Snijders et al., J Nutr, 2015; Res et al.). Especially valuable for masters athletes where every recovery advantage matters. Greek yogurt before bed is simple; slow-digesting casein powder is a more concentrated option.

Hydration deserves attention — Phillips et al.'s classic 1984 work documented reduced thirst response in older adults. Programmed hydration becomes more important than ad libitum for masters runners, especially in heat. A daily fluid target (roughly 35 mL/kg body weight plus exercise losses) is a better protocol than "drink when thirsty" after 50.

Recovery takes longer. The inter-session recovery demand grows with age. Hard workouts spaced with an extra easy day, more attention to sleep, and consistent anti-inflammatory nutrition are the masters runners' leverage points — not volume increases.

Ultra-endurance longevity. The number of PhDs running 100-milers and marathons into their 60s–70s validates that masters running is not a consolation prize. Gene Dykes (4× sub-3 marathon at 70+), Ed Whitlock's 2:54 marathon at 73, and Meb Keflezighi's career arc all reflect what disciplined masters nutrition can unlock.