Researchers looked at what 44 middle-aged endurance athletes in Canada were eating by tracking their food for 3 days. They found that while these athletes were getting enough protein, most weren’t eating enough carbohydrates or the right amount of healthy fats. Many were also missing important vitamins and minerals like vitamin D, calcium, and magnesium—though taking supplements helped close some of these gaps. Women athletes were more likely than men to fall short on certain nutrients. The study suggests that middle-aged athletes need better nutrition plans that support both their training and healthy aging.

The Quick Take

  • What they studied: Whether middle-aged endurance athletes (like runners and cyclists) were eating the right amounts of nutrients to support their training and overall health
  • Who participated: 44 athletes averaging 50 years old (28 men and 16 women) from Canada who exercise moderately to vigorously for about 10 hours per week
  • Key finding: Only about 1 in 5 athletes ate enough carbohydrates for their training level, and most weren’t getting enough important minerals like calcium and magnesium. However, all athletes got enough protein.
  • What it means for you: If you’re a middle-aged athlete, you may need to eat more carbs before and after workouts, and consider whether you’re getting enough calcium, magnesium, and vitamin D—possibly through supplements or specific foods. Talk to your doctor before making major diet changes.

The Research Details

Researchers asked 44 middle-aged endurance athletes to write down everything they ate for 3 days. They used a computer program called Cronometer to analyze the food records and see how much of each nutrient the athletes were getting. They then compared these numbers to official nutrition guidelines for both regular people and athletes specifically.

The researchers looked at whether men and women had different eating patterns and whether they were meeting recommendations for protein, carbohydrates, fats, vitamins, and minerals. They used basic math and statistics to compare the results between males and females.

This approach is important because it shows what athletes are actually eating in real life, not what they think they’re eating. By comparing their diets to official guidelines, the researchers could identify specific nutrition gaps. This matters because middle-aged athletes have different nutrition needs than younger athletes—they need to fuel their training while also supporting bone health, heart health, and other aging-related concerns.

The study is relatively small (44 people), which means the results may not apply to all middle-aged athletes everywhere. The researchers only tracked food for 3 days, which might not show typical eating patterns if those days were unusual. However, the study used a reliable computer program to analyze the food, and the researchers compared results to established nutrition guidelines, which strengthens the findings.

What the Results Show

All 44 athletes were eating enough protein to support their training—this was the only nutrient where everyone met recommendations. However, only about 1 in 5 athletes (20.5%) were eating enough carbohydrates for their activity level. This is important because carbohydrates are the main fuel for endurance exercise.

More than half of the athletes (54.5%) were eating too much fat compared to recommended ranges. This doesn’t necessarily mean the fat was unhealthy, but it suggests their diet balance might not be ideal for athletic performance.

Many athletes fell short on important minerals and vitamins: only 15.9% got enough potassium, 50% got enough calcium, and 65.9% got enough magnesium. For vitamin D, only 4.5% met recommendations from food alone, though this improved to 38.6% when supplements were counted. Most athletes (70.5%) were eating too much sodium (salt).

Women athletes were more likely than men to have low intakes of several vitamins and minerals, but many of these differences went away when the researchers counted supplements. This suggests that women may be more aware of the need to supplement their diets. The study also found that athletes’ overall fitness level and body weight were healthy, suggesting that their current diets weren’t causing obvious weight problems, even though the nutrient balance could be improved.

Previous research on younger athletes has shown similar carbohydrate gaps, but this study is one of the first to specifically look at middle-aged endurance athletes. The findings align with general nutrition research showing that many active people don’t eat enough carbohydrates for their activity level. The mineral and vitamin shortfalls are also consistent with studies of the general population, suggesting that middle-aged athletes face similar nutrition challenges as non-athletes.

The study only included 44 people, which is a relatively small group, so results may not apply to all middle-aged athletes. The researchers only looked at 3 days of food intake, which might not represent typical eating patterns. The study didn’t track whether athletes’ performance improved or worsened based on their diet, so we can’t say for certain that these nutrition gaps actually hurt their training. The study also didn’t look at when athletes ate (timing of meals around workouts), which can be important for performance.

The Bottom Line

If you’re a middle-aged endurance athlete: (1) Eat more carbohydrates, especially around your workouts—aim for the amounts recommended for your sport level (moderate confidence: based on this study plus established sports nutrition guidelines). (2) Check your calcium and magnesium intake through food or supplements, especially if you’re a woman (moderate confidence: this study shows many athletes fall short). (3) Consider a vitamin D supplement or eat more vitamin D-rich foods, particularly if you live in a northern climate (moderate confidence: very few athletes met recommendations from food alone). (4) Reduce salt intake if you’re currently eating more than recommended (moderate confidence: 70% of athletes exceeded guidelines). Talk to a sports nutritionist or doctor before making major changes.

This research is most relevant to middle-aged people (roughly 40-65 years old) who do endurance activities like running, cycling, or swimming regularly. It’s especially important for women in this age group, who showed more nutrient gaps. If you’re younger than 40 or don’t exercise regularly, these specific recommendations may not apply to you. If you have existing health conditions like kidney disease or heart disease, talk to your doctor before changing your diet.

You might notice improved energy during workouts within 1-2 weeks of eating more carbohydrates around your exercise. Better bone health from improved calcium and magnesium intake takes months to years to show up. Vitamin D benefits for bone and immune health typically appear over several months of consistent adequate intake.

Want to Apply This Research?

  • Log your food for 3 days each month and track: (1) total carbohydrates eaten on training days versus rest days, (2) calcium intake from food and supplements, (3) sodium intake. Compare these numbers to your personal goals.
  • Set a specific goal like ’eat a carbohydrate-rich snack within 30 minutes after every workout’ or ‘add one calcium-rich food to lunch each day.’ Use the app to log these specific foods and get reminders on workout days.
  • Every 3 months, do a 3-day food log and review your nutrient totals. Track how you feel during workouts (energy level, recovery time) and see if it correlates with your nutrition patterns. Consider sharing results with a sports nutritionist annually.

This research describes what a small group of Canadian athletes ate and how it compared to nutrition guidelines. It does not prove that changing your diet will improve your athletic performance or health. Individual nutrition needs vary based on age, sex, training intensity, health conditions, and medications. Before making significant changes to your diet, especially if you have health conditions, take medications, or are pregnant/breastfeeding, consult with your doctor or a registered dietitian. This article is for educational purposes and should not replace professional medical or nutritional advice.