Outside Magazine answered the question, "How Can I Kick Ass As A Master's Athlete?" The quick answer: Maintain muscle mass. How do you do that? With weight training and protein (and a healthy diet).
As you get older your speed will decline, but if you can maintain muscle mass you can keep agile and your aerobic capacity. With age comes an increasing need to think about how you recover, like resting between intense workouts and giving your muscles the proper nutrition to build back up. Add a whey-like protein to your diet to help maintain muscle. When you're not losing muscle mass it's reccomended you eat 0.8 grams of protein per kilogram of body weight per day (that's 54 grams for 150-pound person). As you age and begin to lose muscle mass you need to up the protein to 1-1.5 grams per kilogram, or essentially 68-102 grams for a 150-pound person. Read more about Kicking Ass at every age, here.
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