By Nancy Clark
Athletes have many sports nutrition questions about how to fuel for top performance. The Internet abounds with answers—but how do you what’s valid?
Here are some trust-worthy answers, based on research presented at the American College of Sports Medicine’s Annual Meeting (May 2018; www.ACSM.org).
Sports nutrition – fueling during training
Do elite athletes, such as professional soccer players, consume the recommended 30 to 60 g carb (120 to 240 calories) per hour during moderate/high intensity training?
Likely not. A soccer study indicates the players barely consumed half that amount, (17 g carb (~70 calories) per hour of moderate intensity training and only 14 g (~55 calories) per hour during high intensity training).
Soccer players—and other athletes in stop-and-start sports—want to experiment with consuming the recommended amount of fuel. They’ll likely learn they can have greater stamina and endurance at the end of their games and that can be their winning edge.
Sports nutrition – fueling after training
Does enjoying a recovery snack after training actually impact on the next day’s exercise session?
Yes, according to 8 female collegiate tennis players who enjoyed 680 calories of recovery food (an apple, a banana, 2 tablespoons peanut butter, and a bagel) daily for 4 weeks after high intensity strength and power training.
They reported being able to train hard the next day with 10% less perceived effort compared to sessions without the recovery snack.
No one “got fat;” there were no differences in body composition. Knowing that the food was available contributed to better-quality training sessions.
Whether psychological or physiological, eating within an hour post-exercise made a positive difference. Perhaps you want to make refueling a consistent habit?
Sports nutrition and hydration
When training in summer heat, what’s best to drink?
In a simulated heat wave study, trained athletes exercised lightly for 3 hours in each of 4 trials. They drank either 1) room temp water (20 degrees C) as desired, 2) cold water (4 degrees C) as desired, 3) no fluid replacement, or 4) full replacement of sweat losses with programmed drinking.
Obviously, those who drank nothing suffered the most heat strain.
Those who drank ad libitum (as desired) consumed enough to prevent dangerous levels of dehydration. The athletes drank more of the room-temperature water. Preliminary findings suggest the cold 4°C water blunted thirst.
Be careful about how much ice you put in your water bottle?
I’m afraid of becoming dehydrated when I train hard in the heat. I plan to push fluids. How much is too much to drink?
While drinking an extra-large volume of fluid before endurance exercise might seem advantageous, the question arises: would doing so actually trigger a diuretic effect and, thus, not provide the desired benefit (hyper-hydration). To test that theory, subjects drank 5, 10, 15 or 20 ml/kg of a sodium-containing beverage.
That’s about 12 to 50 ounces (350 ml to 1,400 ml) for a 155-lb (70 kg) athlete. The data suggest that the athletes retained about half of what they drank, regardless of the volume consumed. Thus, if you will be exercising in the heat, tank up as tolerated.
Sports nutrition and altitude
How much harder do you need to work when exercising in the summer heat at altitude?
In order to meet the combined demands of increased blood flow to the skin (to dissipate body heat), plus transport of adequate oxygen to the exercising muscles, the heart has to work about 17% harder than at sea level during 30 minutes of moderate intensity exercise.
If you are a fit, healthy person who is just exercising at altitude or just exercising in the heat, the heart works about 10% harder.
No wonder exercising at altitude and/or in the heat is tiring! Programmed eating and drinking can help provide the extra energy and fluids needed to support the extra effort. Hikers and skiers, plan ahead.
Sports nutrition and concussions
As a soccer player, I am fearful of getting a concussion. Can I do anything with my diet to help protect my brain from damage?
An effective way to reduce the harmful response to traumatic brain injuries is to routinely consume oily fish (omega-3 fats) during training. Unfortunately, a study with 112 football players (none of whom took fish oil supplements) indicates only 1% of them consumed adequate dietary omega-3s.
As a soccer athlete, you would be wise to enjoy more tuna sandwiches, grilled salmon, and other oily fish, as well as take fish oil supplements.
Sports nutrition and injuries
What can I do to reduce my risk of getting injured?
You want to eat well on a daily basis and stay in peak physical condition. Fit individuals have a lower injury risk.
A study with Navy SEALs suggests having good knee strength and flexible hamstrings, as well as strong leg muscles, are important factors to reduce the risk of lower-leg muscle and bone injuries.
You also want to maintain an appropriate body weight—not too thin!
Among female collegiate athletes, those with components of the Female Athlete Triad (amenorrhea, stress fractures, and/or restrictive eating) experienced more injuries than those who ate enough calories to support normal menses and strong bones.
Sports nutrition and weight
- I eat less than my teammates, but I am not losing weight. How can that be???
The less you eat, the more the body down-regulates to conserve energy. A study with collegiate female athletes reported those eating ~1,600 calories a day, as compared to their peers who ate 2,100 calories, conserved energy via a lower resting metabolic rate and reduced thyroid (T3) level.
Try getting out of “hibernation” by eating a bit more and enjoy better energy.
Consulting with a sports dietitian can help guide this process. To find your local sports nutrition professional, use the referral network of Sports, Cardiovascular and Wellness Nutrition.
Sports nutrition and nitrates
I’ve heard that beets, arugula and nitric oxide supplements can enhance athletic performance by improving blood flow to muscles. Could they also help my grandpa who gets tired when walking?
Likely yes. A promising pilot study in older adults (average age, 78 years) showed that chronic nitric oxide supplementation (40 mg, 3 times/day) was well tolerated and associated with increased ability to walk more efficiently.
We need more research to better understand the impact of dietary nitrates and nitric oxide supplements on physical activity and health among elderly people.
Till then, we can all enjoy more beets, arugula, celery, and other foods rich in dietary nitrates. They help youthful athletes as well as their grandparents.
You will find training in areas such as senior health and fitness, fitness assessment, senior strength training, back stability, nutrition for special dietary needs, lifestyle wellness coaching and cancer exercise.
The home study continuing education course Nutrition for Special Dietary Needs is definitely one not to miss if you are interested in sports nutrition for special populations!
Technically speaking, Nancy is a registered dietitian (RD) and board certified specialist in sports dietetics (CSSD). Practically speaking, she is a food coach and sports nutrition educator.
Nancy offers one-on-one personalized sports nutrition counseling to casual exercisers and competitive athletes at her private practice in the Boston-area (Newton) as well as online in her virtual office.
She teaches her clients how to have more energy, lose undesired body fat, enjoy a winning sports diet—and feel confident about their food choices.
Nancy’s best selling Nancy Clark’s Sports Nutrition Guidebook has sold over 750,000 copies. It is now available in it’s 6th edition (2019) and available via her website, and also Human Kinetics and Amazon.
Her food guides for new runners, marathoners, soccer players and bicyclists, are handy resources. They include tips on daily eating and how to effectively lose weight.