Health and performance in master athletes: What the research shows

In recent years, there has been a growing interest among clinical researchers in understanding the health and performance factors unique to master athletes — those who continue to train and compete beyond the age of 35. While it was once assumed that their years of experience and dedication naturally translated to peak performance, new studies are shedding light on the specific physiological adaptations and challenges these athletes face. With the rise in participation among Baby Boomer athletes, there’s more focus than ever on the science behind their sustained performance.

Muscle mass and morphology: Ageing, but strong

Master athletes often show distinct muscular characteristics compared to their younger counterparts. Ongoing, strenuous physical activity appears to help preserve muscle morphology and myofiber properties, even into later decades of life. While the risk of sports injuries in this group is still debated, the evidence suggests they retain impressive muscle strength, likely thanks to chronic training programs. These programs help combat age-related declines in muscle mass and physical function — making them less susceptible to the health deterioration often associated with ageing.

Cardiovascular function: Endurance beyond expectations

One of the most impressive aspects of master athletes is their cardiovascular performance. Regular, high-intensity endurance training is linked to improvements in:

• Maximal cardiac output

• Stroke volume

• Maximal heart rate

• Aerobic capacity

Interestingly, some physiological changes that typically accompany ageing — such as elevated systolic blood pressure or heart rate reduction — appear to be mitigated in master athletes. Research has shown that athletes who maintained consistent endurance training over seven or more years experienced no significant decline in heart rate, defying typical age-related cardiovascular trends.

Aerobic capacity and VO₂ max: Slowing the decline

VO₂ max, a key marker of aerobic capacity, typically decreases by about 10 per cent per decade after age 30. However, in master athletes, this decline is significantly reduced — often only about five per cent per decade. This preservation is largely attributed to:

• Long-term, consistent training

• Maintenance of healthy body weight

• High levels of physical activity

• Elevated lactate thresholds

Such adaptations allow these athletes to perform at higher aerobic levels than their sedentary peers, or even some younger athletes with less training.

Bone health and injury risk

Bone health is a growing concern among ageing athletes. With age comes a natural reduction in flexibility and joint range of motion, potentially increasing the risk for:

• Degenerative joint disease

• Osteoarthritis

• Osteoporosis

• Common musculoskeletal injuries (e.g. rotator cuff tears, tendon ruptures, meniscal damage)

Female master athletes, in particular, face higher risks of osteoporosis due to hormonal changes linked to early menarche or secondary amenorrhea. However, men are not immune. Osteoporosis remains a serious concern for ageing male athletes as well. Still, with customised training, injury prevention strategies, and clear performance goals, master athletes can continue to compete at high levels.

Nutritional needs of the ageing athlete

As metabolism slows and lean muscle mass decreases with age, the nutritional needs of master athletes differ from those of younger competitors. While overall caloric needs decline, strategic nutrition remains crucial for recovery, performance, and muscle maintenance.

Key dietary guidelines include:

• Macronutrient ratios: 60–65% carbohydrates, 10–20% protein.

• Low-fat, nutrient-dense foods: fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

• Meal timing: Consume carbohydrates within one hour post-training; eat smaller, more frequent meals tailored to caloric needs and glycemic index; and aim for protein/carbohydrate intake between 0.7–2 g/kg of body weight to support muscle recovery.

Hydration strategy:
As we age, the body’s thirst mechanism becomes less responsive, and kidneys become less efficient. Master athletes should proactively hydrate, aiming for two cups of water per pound of body weight lost during training.

Resistance training:
Incorporating strength exercises is essential to maintain muscle mass, neural integrity, and bone density as the body ages.

Ageing doesn’t mean slowing down

The research is clear: with consistent training, smart nutrition, and a proactive approach to recovery, master athletes can retain physical function and performance levels comparable to younger competitors. Rather than being hindered by age, they prove that longevity in sport is not only possible, but increasingly common. The key is discipline, customisation, and an evidence-based approach to training and health.

- Dr Humda, Physiotherapist

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