Sports diet guidelines -
To effectively prevent dehydration, the National Collegiate Athletic Association recommends that athletes drink water throughout the day, including before 16 to 24 ounces , during 4 ounces every 15 to 20 minutes , and after exertion 16 to 20 ounces for every pound lost from exercise [3].
To aid hydration, athletes may consume sports drinks, as they contain certain substances that water lacks, such as carbohydrates, electrolytes, and sodium, which help provide energy, replenish nutrients and minerals, and sustain performance [3,5].
While some athletes incorporate supplements into their diet, most nutrition guidelines advise against them, as the necessary number of vitamins and nutrients can be achieved naturally through a well-balanced diet [3,5], and certain sports may prohibit their use in the competitive or professional setting [3].
As reiterated by the U. Before following any nutrition guidelines for athletes, researchers advise that individuals consult with their coaches or guardians, as well as their physician or a licensed nutritionist. Physical therapists can also provide nutritional guidance.
Economos, C. Nutritional Practices of Elite Athletes: Practical Recommendations. DOI: Houtkooper, L. Nutrition for Throwers, Jumpers, and Combined Events Athletes. How to Maximize Performance Hydration. Sport Science Institute. Jeukendrup, A. Periodized Nutrition for Athletes. Karpinski, Christine.
Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group. Sports Nutrition: A Handbook for Professionals. Purcell, L.
Some people prefer to stick to the lower end of the range to avoid a potential side effect called paraesthesia , a tingling sensation in the extremities.
Sports nutritionists are responsible for implementing science-based nutrition protocols for athletes and staying on top of the latest research. At the highest level, sports nutrition programs are traditionally overseen and administered by registered dietitians specializing in this area.
These professionals serve to educate athletes on all aspects of nutrition related to sports performance, including taking in the right amount of food, nutrients, hydration, and supplementation when needed. Lastly, sports nutritionists often work with athletes to address food allergies , intolerances , nutrition-related medical concerns, and — in collaboration with psychotherapists — any eating disorders or disordered eating that athletes may be experiencing.
One of the roles of sports nutritionists is to help debunk these myths and provide athletes with accurate information. Here are three of the top sports nutrition myths — and what the facts really say. While protein intake is an important factor in gaining muscle, simply supplementing with protein will not cause any significant muscle gains.
To promote notable changes in muscle size, you need to regularly perform resistance training for an extended period of time while making sure your diet is on point. Even then, depending on a number of factors, including genetics, sex, and body size, you will likely not look bulky.
Another common myth in sports nutrition is that eating close to bedtime will cause additional fat gain. Many metabolic processes take place during sleep. For example, eating two slices of pizza before bed is much more likely to result in fat gain than eating a cup of cottage cheese or Greek yogurt.
Coffee gets a bad rap for being dehydrating. While sports nutrition is quite individualized, some general areas are important for most athletes. Choosing the right foods, zeroing in your macros, optimizing meal timing, ensuring good hydration, and selecting appropriate snacks can help you perform at your best.
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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Everything You Need to Know About Sports Nutrition. Medically reviewed by Jared Meacham, Ph. Basics Macronutrients Timing Hydration Snacks Supplements Sports nutritionists Myths vs.
Basic sports nutrition advice. What to know about macronutrients. Meal and nutrient timing considerations. Hydration needs. What to know about snacks. Supplements for sports nutrition. What sports nutritionists do. Sports nutrition myths. The bottom line. How we reviewed this article: Sources.
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