As a sports dietitian, it is important to be able to take science-based evidence and turn it into practical advice that athletes can utilize, in addition to creating a fueling plan that will best support their needs for performance, recovery and health.
There are years of research to support the proper type of fueling to optimize performance for a variety of different sports. The needs vary for each sport, dependent upon their energy utilization and nutrient demands throughout the training and competition cycles of the year. Each athlete’s plan is ideally created to address their personal goals and needs. However, their foundational recommendations have to come from somewhere!
The Academy of Nutrition and Dietetics (AND), the Dietitians of Canada (DC) and the American College of Sports Medicine (ACSM) issued a joint position statement in March of 2009 on Nutrition and Athletic Performance. The statement covers a variety of topics related to nutrition and athletic performance including energy needs, assessment of body composition, hydration needs, and supplementation. These four topic-specific questions were identified for the evidence-based analysis:
- Energy balance and body composition: What is the relationship between energy balance/imbalance, body composition, and/or weight management and athletic performance?
- Training: What is the evidence to support a particular meal timing, energy intake, and macronutrient intake for optimal athletic performance during training?
- Competition: What is the evidence to support a particular meal timing, energy intake, and macronutrient intake for optimal athletic performance during competition during the 24 hours before competition? What is the evidence to support a particular meal timing, energy intake, and macronutrient intake for optimal athletic performance during competition?
- Recovery: What is the evidence to support a particular meal timing, energy intake, and macronutrient intake for optimal athletic performance during recovery?
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Here are some summary highlights:
Pre-exercise:
- Eating before exercise, as opposed to exercising in the fasted state, has been shown to improve performance.
- Focus should primarily be based on easy to digest carbohydrates with moderate protein, and be low in fiber and low in fat.
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During Exercise:
- Research supports carbohydrate consumption typically found in a sports drink during exercise lasting longer than 60 minutes to benefit athletic performance and for exercise of less than 60 minutes, if the athlete is training without fueling prior to a morning session (and in an overnight fast). For longer events, consuming carbohydrates (30-60g/hour) has been shown to extend endurance performance.
- Fluid replacement should come from water and a tolerated sports drink or foods with carbohydrates and electrolytes. The amount recommended will vary dependent on an athletes sweat rate and what they can tolerate.
- Solid carbohydrates can be consumed but may be more difficult to digest.
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Recovery Nutrition:
- Replace fluids and electrolytes that are lost during exercise.
- Timing and composition of the post-exercise carbohydrate intake affects glycogen synthesis (energy that is utilized during training/competition). Adding protein will provide amino acids for building, maintenance and repair of muscle.
- Post-exercise needs depend on intensity, duration and amount of time before next training session.
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Nutrition involves a lot of science and numbers! The key is to be able to take that information, simplify and apply it to best fuel your body, mind, health, and performance.
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