What actually changes for endurance athletes after 40?

In this episode of Endurance Eats, Alex sits down with Dr. Phil Chilibeck to break down the unique nutrition and training needs of masters athletes, especially runners and cyclists looking to stay strong for the long haul.

In This Episode, We Cover:

• 🦴 Bone health & endurance sportsWhy strength training becomes essential with age, differences in bone density between cyclists and runners, and when a DEXA scan makes sense.

• 💪 Strength training for longevityWhy lifting is critical for maintaining muscle, performance, and skeletal health.

• 🍗 Protein needs for masters athletesWhy athletes over 40 may need more protein and how to distribute it throughout the day.

• 🍷 Alcohol, medications & bone densityLifestyle factors that can quietly impact bone health and recovery.

• 🥣 Pulses, supplements & smart fuelingThe role of lentils, beans, and targeted supplements in supporting performance and long-term health.

If you’re an endurance athlete over 40, this episode will help you train smarter, protect your bones, and fuel in a way that supports performance now and decades from now.

🎧 Listen in and future-proof your endurance.

00:00 Introduction to Masters Athletes and Nutrition

01:20 Physiological Changes in Masters Athletes

04:29 Nutrition Needs for Endurance Athletes

07:49 Bone Health Considerations for Endurance Athletes

10:45 Impact of Cycling on Bone Density

12:34 Collagen Supplementation: Myths and Realities

14:08 Importance of Bone Density Testing

20:21 Cardiac Health and Blood Pressure Monitoring

24:19 Strength Training Recommendations for Masters Athletes

26:33 Supplement Safety for Athletes with Cardiac Concerns

29:51 The Role of Pulses in Endurance Nutrition

34:55 Final Advice for Masters Athletes

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off 

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE 10 Day Protein Meal Guide

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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