SPORT,

    FORM,

    and DIETETICS.
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PHYSICAL EXERCISE IN
SENIOR ATHLETES.

The physical activity must be monitored and adapted to the physiological condition of athletes over 65.


The incidents observed concern the muscles, tendons and joints (in 10 to 30 % of the subjects).

As you grow older, there is less muscle protein mass and its renewal rate drops.
Consequently, to allow muscular effort without danger, the food must provide sufficient proteins (15 % of the ration or 1.2 g/kg/d of food proteins).

With age, calcium deficiency often appears, increasing the risk of broken bones, which a poorly adapted or too violent sporting activity further increases.

As early as the age of 50, digestive absorption of calcium is reduced.
A daily intake of 1200 mg of calcium is essential.

This dose can be provided by the following foods:
    Milk 130 mg/100 ml
    Gruyère 1000 mg/100 g
    Camembert 250 mg/100 g
    Meat 10 mg/100 g
    Egg 55 mg/1 unit
    Fish 20 mg/100 g
    Bread 20 mg/100 g
    Vegetables 40 mg/100 g
    Fruits 30 mg/100 g

Dehydration occurs rapidly in people over 65; it is therefore important to drink throughout the day and especially during the effort. The daily quantity must not be less than 1.5 litre. The amount should be increased in hot weather.

The food quality contributes to a risk-free sporting activity.
 Regular medical check-ups are recommended, however, to continue practising your favourite sport in complete safety.