NUTRITIONAL STRATEGIES FOR AMATEUR MASTERS RUNNERS OVER 50 YEARS OF AGE: RECOVERY AND PRESERVATION OF MUSCLE MASS

The expansion of road running among adults over 50 years of age brings marked physiological challenges, such as anabolic resistance, oxidative stress, and progressive loss of muscle strength and mass. The objective of this study was to analyze nutritional strategies aimed at recovery and preservation of lean mass in healthy amateur masters runners (M50/W50 category). This is a narrative literature review that synthesized scientific evidence published over the last decade on energy requirements, macronutrient distribution, micronutrients, and phytochemicals. The findings indicate that distributing protein intake throughout the day, combined with reaching the leucine threshold (2.5 g to 3.0 g) per main meal, is indispensable for overcoming anabolic resistance in mature adulthood. In an integrated approach, applying the 4 Rs model (rehydrate, refuel, repair, and rest), ensuring adequate carbohydrate intake tailored to the amateur routine (3 g to 5 g/kg/day), and optimizing regulatory micronutrients (vitamin D and magnesium) support neuromuscular function and prevent bone and tendon injuries. Additionally, the use of food matrices from Amazonian sociobiodiversity rich in bioactive compounds is emerging as a promising alternative to curb inflammaging and promote tissue repair. It is concluded that individualized dietary prescription, adjusted to the hormonal profile of each sex and the demands of the amateur athlete, is fundamental to promoting functional athletic longevity.