Masters Athlete Nutrition (40+)

Training and competing at 40, 50, or beyond comes with real physiological differences from training at 25 — recovery takes longer, body composition shifts, and injury risk changes. H2O Nutrition builds nutrition strategies specifically for masters and age-group athletes who want to keep performing at a high level without ignoring those changes.

Why Masters Athletes Need a Different Approach

Recovery capacity, muscle protein synthesis response, and injury resilience all shift with age. A nutrition plan copied from a 25-year-old’s program often under-serves a masters athlete’s recovery and joint-health needs. At the same time, many masters athletes are still training seriously — for marathons, triathlons, HYROX, masters swimming, or competitive cycling — and want a plan that supports performance, not just “healthy aging” in the abstract.

What We Cover

Recovery-focused fueling — protein timing and total intake calibrated to support recovery capacity at this life stage
Body composition strategy — managing composition changes common after 40 without compromising training capacity
Injury-prevention nutrition — supporting joint, tendon, and bone health alongside training load
Balancing performance goals with long-term health — training hard for a race while also supporting cardiovascular and metabolic health markers
Hormonal transitions — nutrition considerations around perimenopause and menopause for female masters athletes, and andropause-related changes for male athletes

Who This Is For

Competitive masters runners, triathletes, and cyclists
Masters swimmers and HYROX age-group competitors
Athletes returning to serious training after a break
Anyone 40+ who wants to keep improving, not just “maintain”

How It Works

Work with Andrea Dacey, RDN, CSSD in person in Boston or San Diego, or via telehealth nationwide. Many masters athletes pair this service with body composition testing to track changes over time.