The Best Nutrition Tips for Team Sports Athletes Aged 35 and Older

If you're a team sports athlete aged 35 and older, nutrition is really important for your performance. Here are some simple tips to help you eat well:

1. Balanced Diet is Important
   Try to eat a mix of three types of nutrients:

   • Carbohydrates (50-60% of your calories) give you energy.
   • Proteins (15-20%) help repair your muscles.
   • Healthy fats (20-30%) are good for your overall health.

2. Stay Hydrated!
   Drinking enough water is really important, especially during practice and games.
   Think about making a plan to drink water, plus drinks with electrolytes, to keep you energized.

3. Eat Antioxidant Foods
   Foods full of antioxidants, like berries and leafy greens, can help your body fight inflammation and recover better after playing.

4. Timing Your Meals
   It’s smart to eat some easy-to-digest carbs before games to get energy.
   After playing, have a mix of protein and carbs within 30 minutes to help your body recover.

5. Think About Supplements
   Talk to a dietitian about whether you should take supplements like vitamin D or omega-3s. These can help keep your joints healthy and reduce inflammation.

By sticking to these nutrition tips, older athletes can play their best and stay healthy!