b'Assessment AdviceDaily macronutrient nutritional adequacy1. Energy: Athlete is meeting energy requirements on heavy training1. Periodise energy intakes to account for different volume/intensity of days, and meeting or exceeding requirements on rest and light trainingtraining across the week. For example increase energy consumption on days. Excess energy derived from carbohydrate on rest and lights dayshigher volume/intensity days and reduce consumption on lighter/rest and carbohydrates, fats and occasional alcohol on weekends. days.2. Carbohydrate: Athlete is meeting or exceeding carbohydrate intake2. Reduce carbohydrate intake on moderate days as appropriate, and needs on moderate (60-90 minute moderate walks) training days (5-7 g/ aim towards the lower end of the range on heavy training days.kd/day) and meeting carbohydrate requirements for heavy (150 minute moderate runs) training days (6-10 g/kg/day). 3. Aim for a higher total daily protein intake of 2-2.2g/kg/day to help gain lean mass. Ageing muscle is less sensitive to protein and requires 3. Protein: Athlete is meeting daily protein requirements of 1.2g/kg/ higher intake to stimulate muscle protein synthesis. Focus on individual day (~95 g), and often exceeding this intake on weekends. meal/snack protein portions of 0.4g/kg body weight.4. Fats: Total fat intake is contributing less than 20% overall energy4. No changes to overall fat intake required.intake, occasionally contributing more on weekends.Micronutrient nutritional adequacyPossible suboptimal intake of Vitamin D. Increase intake of vitamin D foods, including oily fish, mushrooms and fortified dairy products. Suboptimal levels are unlikely to be corrected by foods alone. Ideally get blood work completed to establish current vitamin D levels and then supplement as required. Timing of nutritionRecovery nutrition not consumed until 60-90 minutes after training.Consume recovery meal or snack within 60 minutes of exercise. Aim for Generally, a high carbohydrate snack with inadequate protein (i.e.,~65 g carbohydrate and 20-30 g protein. 20 g) (e.g., 3 slices honey or jam on toast, or orange juice and fruit flavoured yoghurt). Next meal consumed within 2-3 h post training.Protein distribution skewed towards evening meal (35 g). InadequateAim for at least 20 g protein at breakfast, lunch and recovery meal, with protein intake in the morning and post-training. Protein quality high withmore (~30 g) in the evening before overnight fast. mix of animal (chicken, fish and eggs), dairy (milk and yoghurt) and plant proteins (wholegrain).Food source diversityMinimal diversity with repetition of same breakfast every morning andEncourage greater inclusion of plants within and between categories of 3-4 meals on rotation for lunch/dinner each week. fruit, vegetables, nuts, seeds, wholegrains, herbs and spices. Provide recipe ideas and help with meal planning to encourage greater food variety.Nutrient supplementationNot currently consuming nutritional supplements Vitamin D requirements to be determined based on a blood test and time of year.Higher intake of omega 3 fatty acids to optimise muscle protein synthesis. Use of an omega 3 supplement if dietary consumption of this nutrient is lowConsider the use of a low dose creatine supplement to help reduce any muscle loss and support training Review of bone trophic nutrients e.g., calcium, vitamin K, magnesium, phosphorus, boronConsider pre- or probiotic (Bifidobacterium or Lactobacillus) supplement to support beneficial microbial modulationThe presented case study describes nutritional strategies used to support a 74-year-old female race walker, with an emphasis on macro- and micronutrient intake to optimise muscle, bone, immune and gut health. Given the limited body of evidence to inform nutritional practices in the ageing athletic population, many of the nutrient estimates are drawn from studies conducted amongst young athletes. As such, ongoing monitoring of intake, body composition, training intensity and biochemical nutrient status is needed to inform adjustments. Regular liaising with the athletes physician should also be considered.23'