In fact, consumption of coconut oil prior to exercise can negatively impact performance. If you are still looking for the benefit of an easy-to-access energy source other than carbohydrates, MCT oil is an option. However, athletes should be aware that studies on MCT oil use prior to exercise have not shown any improvement in performance.

There are also potential negative side effects like gastrointestinal distress. With approximately one-third of Americans avoiding gluten—the protein found in wheat, barley, rye and some other grains—going gluten-free has grown from a health fad to an all-out movement in the United States.

Those who shun gluten claim that our body is not adapted to consuming the protein and doing so can lead to everything from digestive distress to weight gain and fatigue. Athletes are no exception and many, even at elite levels, now subscribe to a gluten-free diet or try to avoid it as much as possible.

Though some athletes may claim that eliminating gluten-containing grains has given them a boost in performance and reduced their digestive issues, research suggests otherwise. For example, one recent study compared the cycling performance of athletes following a gluten-free diet versus high-gluten diet.

The results showed absolutely no difference in performance, inflammatory markers or digestive issues. The concern is that many gluten-free alternatives are more highly processed and are lower in nutrients than their gluten-containing counterparts.

This is not to suggest, however, that a gluten-free diet holds no merit. For those with celiac disease or gluten sensitivity, gluten should be eliminated altogether. The best solution is to eat whole grains that are naturally gluten-free, such as quinoa, corn or rice.

We all know full well that our sugar intake should be kept as low as possible. However, what constitutes sugar has proven to be a divisive issue. Most would agree that if you add a tablespoon of sugar to your coffee or oatmeal you might as well eat a bowl of Frosted Flakes.

But add a tablespoon of honey or maple syrup, and many people feel downright wholesome. Unfortunately, the health halo that seems to surround honey and maple syrup is misleading.

While honey and maple syrup do provide some nutrients, such as traces of B vitamins, the amounts of these vitamins are small, and both honey and maple syrup pack a lot of sugar and calories.

In the end, excess calories, particularly from sugar, lead to weight gain. This issue comes up for athletes when selecting fueling products like gels and sports drinks that consist primarily of simple sugars. If this is your preference and you find these products work for you, then by all means, go for it.

Stick with what you feel and perform best with. Nearly every endurance athlete has a harrowing story to tell of a race in which he or she succumbed to the pain of a muscle cramp. Experiencing this once is usually enough for athletes to seek out a solution so they never have to see a PR slip away again, thanks to a seized-up calf or hamstring.

It is widely believed that muscle cramps are caused by dehydration or an electrolyte imbalance. Therefore, the seemingly obvious solution is to consume more sports beverages throughout the race or use electrolyte replacements.

While this can be a smart strategy for overall performance, unfortunately, it will do nothing for those cramps. The theories on dehydration and electrolyte imbalance are based on dated and poorly-designed studies that have since been discredited.

Bottom line: Muscle cramps are actually caused by neuromuscular fatigue. Essentially, the muscle cramps because it is being exerted above and beyond normal levels. Think about it: How often do muscle cramps occur when you are just out for a casual run versus a competitive race?

If you have been plagued by muscle cramps in the past, then the solution is to examine your training and ensure that your intensity when racing is reflective of your training.

Most athletes have it drilled into them from an early age that dehydration is a common problem that can negatively impact performance. Fructose sugar from fruit is another form of energy for muscle contraction. Rowe et al. Time-trial performance was significantly faster after consumption of the hydrogel vs placebo.

The stored form of glucose is glycogen and it has been suggested that exercise is severely compromised when skeletal muscle glycogen stores are depleted consuming little to no glucose before or after exercise will contribute to a decrease in glycogen stores This is why endurance athletes are recommended to maintain a carbohydrate-rich diet, which includes sugar in their meals and drinks.

Of course, everything in moderation too much of a good thing, can be bad. There are nine essential amino acids AA that the human body requires to maintain optimal health and functionality. AAs help facilitate gene expression, syntheses of hormones, and cell signaling properties Amino acids are the building blocks of protein, and certain AAs regulate key metabolic pathways.

A popular supplement on the market is branched-chain amino acids or BCAAs; leucine, isoleucine and valine. BCAA supplement companies make claims that they help increase the anabolic process and enhance muscle recovery times.

Watson et al. reported no beneficial effects from BCAAs being consumed before and during prolonged cycling to exhaustion 16 and Cheuvront found similar effects with time-trial performance The claim that BCAAs alone can produce an anabolic response building muscle has been thoroughly reviewed in the literature and has revealed no studies in human subjects where MPS was positively affected In fact, Wolfe performed an extensive search of the literature that concluded with the consumption of dietary BCAAs stimulating MPS or producing an anabolic response in humans was not warranted Katie Emerson is a registered and Licensed Dietitian in Florida.

She has experience working with collegiate athletes from the University of Miami, tactical personnel like BSO police, firefighters, and the SWAT team along with level one trauma patients in the hospital setting.

She is currently the manager of Scientific Affairs at Nutrition She focuses on creating and overseeing all preclinical and clinical trials on all N21 ingredients followed with presenting the findings at conferences and summits nationwide. Each sport or style of training differs in the amount of carbohydrates that is needed depending on intensity and duration.

Eating too much of any nutrient carbs, protein or fat can lead to unwanted weight gain. However, restricting carbohydrate intake too much will be harmful for sports performance. With so many beverage choices it may be confusing to sort out which is best.

Runners, cyclists or those who are involved in weekend sports tournaments where several events will be played in one day are just a few of the groups that could benefit from sports drinks. Mullin Innes, an avid marathon runner herself, cautions that water alone may not fully hydrate you.

You have likely heard that breakfast is the most important meal of the day, but I would argue that for an active person it is instead the recovery meal after training.

While you may be tempted to skip eating all together after exercise if you are trying to lose weight, keep your recovery meal high. Mullin Innes suggests limiting high-calorie, low-nutrient foods and watching portion sizes at other times of the day.

No other meal has as much impact on your energy for the next workout than the recovery meal. This is especially important if you do split workouts in the same day or have another intense training session scheduled within twenty-four hours. Timing is key and Mullin Innes suggests a snack within 30 minutes and a meal within the hour.

While carbs should be the focus, the other key elements of a healthy recovery meal include protein and plenty of antioxidant rich fruits and veggies. Our website is the place for the latest breaking news, exclusive scoops, longreads and provocative commentary. Please bookmark nationalpost.

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These contaminations may not only be substances banned from sport, but could also be hazardous to general health and wellbeing. To help protect the health and integrity of athletes, the Informed Sport program was launched where supplements are independently 'batch tested' for harmful and banned substances prior to sale.

A traditional carb-load used to consist of a glycogen depletion session as much as a week before competition followed by a week of high carbohydrate intake - many still use this approach but over a shortened three-day protocol.

Using muscle biopsies to measure muscle glycogen, more informed studies show that muscle glycogen can be maximised by just one day of high carbohydrate feeding 10g. bw 6 and no need for a potentially damaging depletion session. A further two or more days of feeding makes no difference to stored glycogen levels.

If done properly, it is possible to eat more while losing significant weight, and maintaining and even improving strength by focussing on losing fat mass and preventing lean tissue from deteriorating. Studies conducted on athletes have shown weight-loss up to 7. A structured meal plan of six protein-containing meals spread evenly through the day with total calorie intake equal to your RMR.

Adopting a liquid or shake based diet can be a real miserable way of losing weight. Liquid based diets fail to satisfy our appetite due to our hunger hormone 'ghrelin' remaining elevated leading to the feeling of hunger returning much sooner than a food based feed.

Relying on liquid-based diets often means a deficiency in the proteins and micronutrients that we can only get from food. This means any weight loss may be from muscle, not fat loss, and a lack of vitamins may open us up to illnesses.

Our bodies have two outstanding detoxifying organs in our liver and kidneys, not to mention the work of our respiratory tract which prevent airborne toxins entering our body. A detox diet usually consists of a liquid, fruit and veg based intake, meaning a deficiency in macronutrient intake.

A day's worth of low-fat intake can lead to an inability to focus or concentrate, low protein will lead to muscle wasting and low carbohydrate can lead to feelings of lethargy and low mood.

Several studies have set out to investigate the claims that green tea holds the power to burn fat. A systematic review and meta-analysis of 1, participants concluded that, although there is some evidence of increases in fat loss during the trials, the clinical significance of the fat lost is "modest at best".

Despite this, green tea is an excellent low-calorie, low-caffeine alternative to tea and coffee so drink it up. If it does have fat-burning properties, then that's just an added bonus.

In some cases, the frozen stuff may well be better. As fresh produce ripens its sugar content increases whilst its nutrient density decreases meaning not all fruit and veg have equal nutrient content. Produce that is quickly frozen retains the nutrient content whilst stopping the ripening process.

Frozen fruit and veg can be easier to work with and more versatile than fresh - throw them in your cooking, create smoothies or push the boat out and make some sorbets. et al. The effects of a high protein diet on indices of health and body composition — a crossover trial in resistance-trained men, Journal of International Society of Sports Nutrition, 13 3 2 Antonio, J.

Athletes can derive their protein from a variety of plant-based sources such as lentils, chickpeas, tofu, quinoa, and hemp seeds. Protein supplements like powders and bars have become synonymous with athletic nutrition.

However, they are not a necessity for all athletes. While they can provide a convenient source of protein, especially for those with high protein needs or tight schedules, whole foods should always be the primary source of nutrition. Whole foods offer a range of other nutrients like vitamins, minerals, and fiber, which are often lacking in supplements.

Not all proteins are the same. They can vary greatly in their amino acid composition and digestibility. Animal proteins are generally complete, meaning they contain all essential amino acids in the right proportions.

Some plant proteins are also complete, like soy and quinoa, while others are not. The digestibility of protein can also differ, with animal proteins generally being more easily digested and absorbed than plant proteins.

Debunking these myths is a step towards ensuring athletes can make informed decisions about their protein intake, optimizing their performance, recovery, and overall health.

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Debunking Myths About Protein and Exercise. Medriva Correspondents. Published Aug 6, at am EST Updated Aug 6, at am EST. When you read something on the internet do you ask yourself where the information is coming from?

Is the source validated, peer reviewed or edited by the experts within the field? This is where a major disconnect can cause confusion for consumers and product developers. It is vital that marketing and research work together in explaining how proper nutrition and substantiated science backed data can support an athlete and their sport.

Debunking common sports nutrition myths will help to unravel the misinformation and shed light on the importance of research backed knowledge. There are three logical theories behind muscle cramping; one, a loss of serum electrolytes, two, excessive sweating leading to dehydration and three, an abnormality of neuromuscular control caused by muscle fatigue 1.

Nevertheless, researchers continue to test these theories to find a solution to the problem. They found that the only difference was that crampers had lower sodium and higher magnesium levels vs control.

Which is intriguing because low sodium levels indicate over hydration opposite the theory. A follow-up study was conducted with Iron Man athletes looking at the same variables.

The crampers at the end of the competition showed lower levels of sodium and higher levels of potassium and magnesium versus the controlled non-crampers 2. Since electrolyte and dehydration measures in athletes continue to show inconclusive results in studies, the third theory is to be explored.

The electrical activity of the muscles in cramping runners was measured after a marathon and found that alpha motor neuron activity was higher than non-crampers 1. Even more fascinating is that after 20 seconds of passive stretching the EMG activity goes down in the cramping athlete 3.

Thus, indicating that perhaps electrolyte depletion and dehydration may not be the direct cause and the theory of muscle fatigue might have better explanation for the cramping phenomenon surprise; further research is needed.

Despite the enormous amount of supporting research, the public continues to believe the amount of protein the human body can absorb in one meal is 30 grams.

It is speculated that any exceeding amount of protein, after being utilized for muscle protein synthesis MPS is either excreted or stored as fat 4 , 5 ,6. A plethora of research studies continue to debunk this myth, like Kim et al 6. Muscle protein turnover rate and MPS was measured following the consumption of different protein amounts.