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For the average woman, menopause—which officially kicks off when your period has stopped for 12 months—occurs at age 51. As this natural, biological change continues to unfold, many masters athletes find that what’s worked for them in the past requires adjusting—what you eat in your 50s needs to change.
For instance, gels and chews that once powered you through a long run might now upset your stomach. In part, that’s because your body has a harder time metabolizing simple sugars such as fructose. In addition, menopause makes it harder to use the hormone insulin to turn blood glucose into energy, sports dietitian Lydia Nader says.
Over time, these shifts can leave you prone to bonking—and also increase your risk for health problems like type 2 diabetes and metabolic syndrome. So while carbohydrates remain the essential fuel…
