Steve Markusen
Featured Photo: First ride of the season and four months until the 2026 state championships. March 25, 2026. Credit: Charlie Markusen
Foreword
The starting judge lines us up for the first event of the 2017 Minnesota State Senior Cycling Championships: the 10K time trial. It is a miserable spring day: the air temp 50 degrees; a light mist alternating with a steady rain. I gaze around at my competition: no one looks happy. I have learned over the years to lean into difficult conditions. My mantra is the ancient Sanskrit proverb, “The enemy of my enemy is my friend.” Life and competition are as much a mental as physical battle. A hot cup of coffee, a granola bar and a Shot Blox; I’m ready to race.
In my early 60s, I got serious about losing weight and improving my cycling performance. I had spent several years recovering from both orthopedic injuries and major life trauma. As my life moved forward, I learned something that surprised me: training harder wasn’t the only answer. Nutrition was equally important. Food is not just fuel; it is the raw material your body uses to think, move, heal, and thrive. Whether you’re trying to drop a few pounds, sharpen your focus, or simply feel better every day, what you eat matters more than almost anything else you do. Here is what the science says, and what I have experienced firsthand.
The Importance of Good Nutrition for Overall Health
Good nutrition is the foundation of every system in your body. A diet rich in whole foods, including lean proteins, healthy fats, complex carbohydrates, vitamins, and minerals, gives your body the tools it needs to function optimally. Poor nutrition is linked to chronic disease, fatigue, mental fog, and shortened lifespan. Small, consistent improvements in what you eat compound over time into dramatic results, just like small improvements in training do.
Brain Health
Your brain runs almost entirely on glucose and is roughly 60% fat, making diet directly tied to cognitive performance. Protein is essential for brain health, providing amino acids that build neurotransmitters (like dopamine and serotonin) for memory, mood, and cognitive function. Omega-3 fatty acids from fatty fish, walnuts, and flaxseed support memory and mood. Antioxidant-rich foods like blueberries and dark leafy greens protect against oxidative stress, while B vitamins fuel neurotransmitter production. When I cleaned up my diet, the result was immediate: clearer thinking and sharper decision-making on and off the bike.
Muscular System
Muscle is built through protein synthesis, which depends on adequate dietary protein. Aim for .4 to .6 gram per pound of bodyweight, distributed across meals. Lean meats, eggs, legumes, and Greek yogurt are excellent sources, and consuming protein within 30 to 60 minutes after a workout accelerates recovery. For longer rides and days in the mountains, I drink a protein shake before I head out. Magnesium and potassium, found in bananas, spinach, and avocados, help prevent cramps and support muscle contraction. I suffer from frequent nocturnal muscle cramps. I find taking a magnesium supplement before bedtime helps. When I matched smarter training with better protein intake, I gained functional strength while losing body fat.
Cardiovascular System
Heart disease remains the leading cause of death in the United States, and it is largely preventable through diet. Reducing saturated fats and eliminating trans fats lowers LDL cholesterol, while soluble fiber from oats, beans, and apples actively pulls cholesterol out of the bloodstream. Foods rich in potassium, like sweet potatoes and leafy greens, help regulate blood pressure. If, like me, you have chronic high blood pressure and cholesterol, talk to your physician about getting medication. It’s cheap and it works. The Mediterranean diet has the strongest evidence base of any eating pattern for cardiovascular protection. Your heart responds quickly to what you feed it.
Digestive System
A healthy gut is at the center of nearly every aspect of wellbeing, from immunity to mood. Dietary fiber from vegetables, fruits, and whole grains feeds beneficial gut bacteria, while fermented foods like yogurt, kefir, and kimchi introduce probiotics that maintain a healthy microbiome. Staying well-hydrated — at least 64 ounces of water daily — supports nutrient absorption and keeps digestion regular. Intermittent fasting gave my digestive system meaningful rest periods and reduced bloating noticeably. When your gut works well, everything else works better.
Nervous System
Your nervous system is the command center of everything your body does, and it has specific nutritional demands. B vitamins are essential for the myelin sheath that insulates nerve fibers and speeds signal transmission. Magnesium helps regulate the stress response, and Vitamin D supports neurological health while reducing risk of depression and cognitive decline. Chronic inflammation, driven by diets high in sugar and processed foods, damages nerve tissue over time. An anti-inflammatory diet built around whole foods and colorful vegetables is one of the best things you can do for your nervous system.
Skeletal System
Bone density peaks in your 30s and declines steadily after that; what you eat can dramatically slow that process. Calcium from dairy, fortified plant milks, and dark leafy greens is the primary building block of bone, and Vitamin D is its essential partner, enabling calcium absorption. Vitamin K2 helps direct calcium into bones rather than arteries, and adequate protein reduces fracture risk as we age. As an athlete in my 70s, protecting my skeleton is a daily priority. The right nutrition makes the difference between staying active and sitting on the sidelines.
Weight Management
Weight management is not just about willpower; it is about understanding the signals your body sends. Chronic overeating is often driven by nutrient deficiencies — when cells are starved of vitamins and minerals, your brain keeps the hunger signal running even after caloric needs are met. Prioritizing whole, nutrient-dense foods naturally regulates appetite, and protein is the most satiating macronutrient. In my early 60s, I dropped nearly 20 pounds by eating more strategically: higher protein, fewer refined carbohydrates, and no late-night snacking. Sustainable weight management comes from dietary patterns you can maintain for life, not short-term restriction.
Sleep and Recovery
Sleep is where the real gains happen, and nutrition plays a larger role in sleep quality than most people realize. Tryptophan, found in turkey, eggs, and dairy, is a precursor to melatonin and serotonin, the hormones that govern your sleep-wake cycle. Magnesium promotes muscle relaxation and deeper sleep, while high sugar intake and alcohol disrupt the restorative slow-wave and REM phases. I noticed a dramatic improvement in sleep quality after cutting alcohol and avoiding heavy meals within two hours of bed. Recovery from training depends on getting quality sleep, and sleep depends on what you eat.
Immune System
Your immune system is not a fixed shield; it is a living network you rebuild daily through what you eat. Vitamin C from citrus, bell peppers, and kiwi is essential for white blood cell production. Zinc helps regulate the immune response, and Vitamin D deficiency is strongly associated with increased susceptibility to infection. I include all three as daily supplements. Over the last five years, my sick days dropped dramatically.
Hydration
Water is the most underestimated nutrient in most people’s diets. Every metabolic process in your body — digestion, circulation, temperature regulation, joint lubrication — depends on adequate hydration. Even mild dehydration of one to two percent of body weight impairs concentration, increases perceived effort during exercise, and slows recovery. A simple rule: if your urine is pale yellow, you are well hydrated; dark yellow is a warning sign. Coffee and tea count toward fluid intake, but alcohol is a net negative — it is a diuretic that accelerates fluid loss.
Practical Eating Strategies
Knowing what to eat and actually doing it are two different challenges. The importance of eating well increases with age. Read the nutrition label. Eating slowly and without screens allows hunger and satiety signals to catch up with consumption, which naturally reduces overeating. Small structural habits, repeated consistently, produce results that no short-term diet ever will. Nutrition, like any habit, is built through small, consistent choices made day after day. You don’t need a perfect diet; you need a better one than yesterday’s.
Afterword
It’s my turn to go. The starting judge counts down, “3, 2, 1, go!” When racing in the rain, I imagine my bike riding on a frictionless surface. Ignoring the discomfort, I focus on what I can control: my effort and attitude. After two days and four races I head home with four gold medals. In nine years of racing in the Minnesota State Senior Cycling Championships I have always made the podium in every race, but never repeated a gold medal sweep. I think the miserable weather kept racers home. You can’t win if you don’t show up.
Yesterday was my first bike ride of the year: riding with my son Charlie under clean, blue March skies with light southwest winds. Temps were in the high 40s at the start and we finished 30 miles and two hours later in the low 60s. My pace was slow, power output pathetic and my pedal stroke uneven. The Minnesota State Senior Cycling Championships are four months away. The cycling, strength training and best practices nutrition keep me on track to compete. Training gives me purpose. Writing gives me purpose.
I am a Certified Nutrition Coach. Please contact me at mailto:steve.crookedthumb@gmail.com if I can help you with your nutrition, training or health. Thank you for reading.
Photo: four gold medals 2017 Minnesota State Senior Cycling Championships
Leave a Reply