Run Well *** Finish Strong

The free weekly Sports Performance Bulletin published by Peak Performance from the United Kingdom has some excellent basic information about Performance and Ageing (The Brits spell aging with an "e"). Subscribe to their free email bulletin service and get the February 23, 2009 issue number 197. Peak Performance has ads and they offer to sell you all sorts of training information, but the basic bulletin is usually full of excellent information and the site has enough information on every topic imaginable that you cannot read it all.

We all know things in the body "change" as we age. Distance running capacity is no different. Here are some nutritional tips to help us "older" runners to stay in the best possible shape.

Antioxidants especially those containing selenium and vitamin E for protection against the damaging effect of ‘free radicals’ that proliferate in the body with age;
Bioflavinoids (from all fruit and vegetables, and buckwheat) for anti-inflammatory and help against cancer and heart disease. There is disagreement as to antioxidant capacity;
Chondroitin sulphate, which appears to promote cartilage water retention and elasticity;
Copper, necessary as a trace mineral found in many enzymes;
Glucosamine sulphate for reducing pain and stiffness, increasing mobility and offsetting the joint space narrowing that typically occurs in degenerative conditions;
Omega-3 oils (from nuts, seeds, oily fish and wheat germ) for anti-inflammatory effects;
S-adenosylmethionine (SAMe), which plays similar roles to those of glucosamine and may also work as a ‘natural’ antidepressant.
Amino acids containing sulphur (from some vegetables, meat, poultry, fish and dairy products) for joint cartilage health;
Vitamin C important for collagen formation (the main protein of connective tissue in animals);
Zinc for a range of protective benefits including antioxidant, protection against sun and wind burn, and even halitosis.