🏋🏼Sports Medicine Unit 4 – Sports nutrition and hydration

Key Concepts in Sports Nutrition

• Proper nutrition plays a crucial role in optimizing athletic performance, recovery, and overall health
• Athletes require a balanced diet that provides adequate energy, macronutrients, and micronutrients to support their training and competition demands
• Energy balance refers to the relationship between energy intake (calories consumed) and energy expenditure (calories burned through physical activity and bodily functions)
  • Maintaining energy balance is essential for preventing unwanted weight gain or loss and supporting optimal performance
• Nutrient timing involves strategically consuming specific nutrients at optimal times to enhance performance, recovery, and adaptations to training
• Hydration is a critical aspect of sports nutrition as even mild dehydration can impair athletic performance and increase the risk of heat-related illnesses
• Individual nutritional needs vary based on factors such as age, gender, body composition, sport, training intensity, and duration
• Sports nutrition professionals work with athletes to develop personalized nutrition plans that align with their specific goals and requirements

Macronutrients and Their Role in Athletic Performance

• Macronutrients are nutrients required in large amounts and include carbohydrates, proteins, and fats
• Carbohydrates serve as the primary fuel source for high-intensity exercise and are stored as glycogen in the muscles and liver
  • Adequate carbohydrate intake is essential for maintaining glycogen stores and optimizing performance in endurance and high-intensity activities
• Proteins are crucial for muscle repair, growth, and maintenance, as well as supporting immune function and other physiological processes
  • Athletes require higher protein intake compared to sedentary individuals to support muscle recovery and adaptations to training
• Fats play important roles in hormone production, cell membrane structure, and providing energy during low-intensity and prolonged exercise
  • Consuming adequate amounts of healthy fats (unsaturated fats) is important for overall health and supporting athletic performance
• The optimal macronutrient distribution for athletes depends on their specific sport, training goals, and individual preferences
  • Generally, athletes should aim for a carbohydrate intake of 3-12 g/kg body weight, protein intake of 1.2-2.0 g/kg body weight, and fat intake of 20-35% of total daily energy intake

Micronutrients for Athletes

• Micronutrients are vitamins and minerals required in smaller amounts compared to macronutrients but play essential roles in various bodily functions
• Vitamin D is important for bone health, immune function, and muscle strength and has been linked to improved athletic performance
  • Athletes who train indoors or live in regions with limited sun exposure may be at risk for vitamin D deficiency
• Iron is crucial for oxygen transport, energy metabolism, and immune function, and its deficiency can lead to anemia and impaired athletic performance
  • Female athletes and endurance athletes are at a higher risk for iron deficiency due to increased iron losses through menstruation and sweat
• Calcium is essential for bone health, muscle contraction, and nerve function, and its deficiency can increase the risk of stress fractures and other bone injuries
• Magnesium is involved in energy production, muscle and nerve function, and bone health, and its deficiency has been associated with muscle cramps and fatigue
• B vitamins (thiamin, riboflavin, niacin, B6, B12) play important roles in energy metabolism, red blood cell production, and nervous system function
• Antioxidants (vitamins C and E, beta-carotene) help protect cells from oxidative damage caused by intense exercise and may support recovery and immune function
• Athletes should aim to obtain micronutrients through a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and dairy products
  • Supplementation may be necessary for athletes with restricted diets, nutrient deficiencies, or increased requirements due to high training loads

Hydration Strategies

• Proper hydration is essential for maintaining optimal athletic performance, regulating body temperature, and supporting overall health
• Dehydration can lead to decreased endurance, strength, and cognitive function, as well as increased risk of heat illness and muscle cramps
• Athletes should aim to start exercise in a well-hydrated state by consuming fluids throughout the day and 2-3 hours before exercise
  • Urine color can be used as a simple indicator of hydration status, with pale yellow urine indicating adequate hydration
• During exercise, athletes should aim to replace fluid losses by drinking at regular intervals (every 15-20 minutes) and consuming enough fluid to maintain body weight
  • The amount and type of fluid needed depends on factors such as exercise intensity, duration, environmental conditions, and individual sweat rates
• Sports drinks containing carbohydrates and electrolytes can be beneficial for exercise lasting longer than 60 minutes or in hot and humid conditions
  • Carbohydrates provide energy and help maintain blood glucose levels, while electrolytes (sodium, potassium) replace losses through sweat
• After exercise, athletes should aim to replace fluid and electrolyte losses by consuming water, sports drinks, or other beverages and foods with high water content
  • A good guideline is to consume 16-24 ounces of fluid for every pound of body weight lost during exercise
• Monitoring body weight changes before and after exercise can help athletes estimate fluid losses and guide rehydration strategies

Pre-Exercise Nutrition

• Pre-exercise nutrition aims to optimize energy stores, maintain blood glucose levels, and support hydration status for optimal performance
• Timing and composition of pre-exercise meals depend on factors such as the type and duration of exercise, individual preferences, and tolerance
• For exercise lasting less than 60 minutes, a small snack containing easily digestible carbohydrates (30-60 grams) consumed 30-60 minutes before exercise can provide energy and delay fatigue
  • Examples include a banana, sports drink, or energy gel
• For exercise lasting longer than 60 minutes, a meal containing carbohydrates (1-4 g/kg body weight) and moderate amounts of protein and fat should be consumed 2-4 hours before exercise
  • Examples include oatmeal with fruit and nuts, a turkey sandwich, or a pasta dish with lean protein
• Low-glycemic index (GI) carbohydrates may be preferred before exercise to provide sustained energy release and avoid rapid blood sugar spikes and crashes
  • Examples of low-GI foods include whole grains, fruits, and vegetables
• Consuming adequate fluids (16-20 ounces) 2-3 hours before exercise and an additional 8-12 ounces 15-30 minutes before exercise can help ensure optimal hydration status
• Athletes should experiment with different pre-exercise nutrition strategies during training to identify what works best for their individual needs and preferences

During-Exercise Fueling

• During-exercise fueling aims to maintain blood glucose levels, delay fatigue, and support hydration for optimal performance
• The need for during-exercise fueling depends on factors such as exercise intensity, duration, environmental conditions, and individual goals and preferences
• For exercise lasting less than 60 minutes, water may be sufficient to maintain hydration, and no additional carbohydrates may be needed
• For exercise lasting longer than 60 minutes, consuming 30-60 grams of carbohydrates per hour can help maintain blood glucose levels and delay fatigue
  • Examples of carbohydrate sources include sports drinks, energy gels, or easily digestible foods such as bananas or honey
• Consuming fluids at regular intervals (every 15-20 minutes) and aiming to replace sweat losses can help maintain hydration status
  • The amount and type of fluid needed depends on factors such as exercise intensity, duration, environmental conditions, and individual sweat rates
• For ultra-endurance events lasting several hours, a combination of carbohydrates (glucose and fructose) at higher rates (up to 90 grams per hour) may be beneficial for maintaining energy levels
• Consuming small amounts of protein (10-20 grams per hour) during prolonged exercise may help reduce muscle damage and support recovery
• Athletes should practice during-exercise fueling strategies during training to identify what works best for their individual needs and preferences and to train the gut to tolerate food and fluid intake during exercise

Post-Exercise Recovery Nutrition

• Post-exercise recovery nutrition aims to replenish energy stores, repair and rebuild muscle tissue, and support rehydration for optimal recovery and adaptations to training
• Timing and composition of post-exercise meals depend on factors such as the type and duration of exercise, individual goals, and the timing of the next training session or competition
• Consuming a combination of carbohydrates (1-1.2 g/kg body weight) and protein (20-40 grams) within 30-60 minutes after exercise can help replenish glycogen stores and support muscle repair and growth
  • Examples include a smoothie with fruit and protein powder, a turkey and cheese sandwich, or a meal with lean protein and rice or potatoes
• Consuming adequate fluids and electrolytes after exercise is important for rehydration and replacing sweat losses
  • A good guideline is to consume 16-24 ounces of fluid for every pound of body weight lost during exercise
• For athletes with multiple training sessions or competitions in a day, consuming smaller, more frequent meals and snacks that contain carbohydrates and protein can support ongoing recovery and performance
• Antioxidant-rich foods such as fruits, vegetables, and whole grains may help reduce inflammation and support immune function after exercise
• Adequate sleep and rest are also important components of post-exercise recovery, as they allow the body to repair and adapt to training stresses
• Athletes should experiment with different post-exercise nutrition strategies to identify what works best for their individual needs and preferences and to optimize recovery and adaptations to training

Nutrition for Different Sports and Training Phases

• Nutritional requirements and strategies vary depending on the specific demands of different sports and training phases
• Endurance sports (running, cycling, swimming) require a high carbohydrate intake to support energy needs and maintain glycogen stores
  • During base training phases, a moderate carbohydrate intake (5-7 g/kg body weight) may be sufficient, while during high-volume or intense training phases, a higher intake (8-12 g/kg body weight) may be necessary
• Strength and power sports (weightlifting, sprinting) require a higher protein intake (1.6-2.0 g/kg body weight) to support muscle growth and repair
  • During hypertrophy (muscle-building) phases, a caloric surplus and higher carbohydrate intake may be necessary to support muscle growth, while during cutting (fat loss) phases, a caloric deficit and higher protein intake may be emphasized
• Team sports (soccer, basketball, hockey) require a balance of carbohydrates for energy and protein for muscle repair and growth
  • During competitive seasons, a moderate-to-high carbohydrate intake (5-8 g/kg body weight) and protein intake (1.4-2.0 g/kg body weight) may be necessary to support performance and recovery
• Weight-class sports (wrestling, boxing, martial arts) require careful manipulation of energy intake and macronutrient balance to achieve desired body composition while maintaining performance
  • During weight-cutting phases, a gradual reduction in energy intake and a focus on lean protein sources and low-carbohydrate vegetables may be necessary, while during weight maintenance phases, a more balanced macronutrient approach can be followed
• Vegetarian and vegan athletes may require special attention to ensure adequate intake of energy, protein, iron, calcium, and vitamin B12
  • Combining complementary plant-based protein sources (grains and legumes) and consuming fortified foods or supplements can help meet nutritional needs
• Nutrition periodization involves strategically manipulating nutrition to match the demands of different training phases and optimize adaptations and performance
  • This may involve adjusting energy intake, macronutrient ratios, and nutrient timing based on the specific goals and requirements of each phase

Supplements in Sports Nutrition

• Supplements can play a role in sports nutrition but should be used to complement a well-balanced diet and not as a replacement for whole foods
• Creatine is one of the most well-researched and effective supplements for improving strength, power, and muscle mass
  • It works by increasing the availability of high-energy phosphate molecules (ATP) in the muscles, which can enhance performance in short-duration, high-intensity activities
• Caffeine is a stimulant that can improve alertness, reduce fatigue, and enhance endurance and high-intensity exercise performance
  • It works by blocking the action of adenosine, a neurotransmitter that promotes feelings of fatigue and relaxation
• Beta-alanine is an amino acid that can increase muscle carnosine levels, which may improve buffering capacity and delay fatigue during high-intensity exercise
• Nitrate (found in beetroot juice) can improve blood flow and reduce the oxygen cost of exercise, which may enhance endurance performance
• Protein powders (whey, casein, soy) can be convenient sources of high-quality protein for supporting muscle recovery and growth
  • They are particularly useful for athletes with high protein requirements or those who struggle to meet their needs through whole food sources
• Omega-3 fatty acids (fish oil) have anti-inflammatory properties and may support joint health, immune function, and cardiovascular health
• Multivitamin/mineral supplements can help fill nutrient gaps in the diet but should not be relied upon as the primary source of micronutrients
• Athletes should be cautious when considering supplement use and should consult with a sports nutrition professional to assess the safety, efficacy, and legality of specific products
  • Supplements are not well-regulated, and some may contain banned substances or contaminants that can lead to positive drug tests or adverse health effects

Common Nutritional Challenges for Athletes

• Inadequate energy intake is a common challenge for athletes, particularly those in weight-sensitive sports or with high training volumes
  • Chronic energy deficiency can lead to impaired performance, increased risk of injury and illness, and hormonal disturbances (relative energy deficiency in sport, or RED-S)
• Poor nutrient timing around training and competition can lead to suboptimal fueling and recovery
  • Athletes may struggle to consume adequate carbohydrates before and during exercise or fail to prioritize post-exercise recovery nutrition
• Gastrointestinal distress during exercise is a common issue, particularly in endurance athletes
  • Consuming large amounts of food or fluid, high-fiber or high-fat foods, or experimenting with new foods or supplements close to competition can exacerbate symptoms
• Food intolerances and allergies can make it difficult for some athletes to meet their nutritional needs and require careful planning and monitoring
  • Common intolerances include lactose (dairy), gluten (wheat, barley, rye), and FODMAPs (fermentable carbohydrates)
• Disordered eating and eating disorders are more prevalent among athletes compared to the general population, particularly in weight-sensitive sports (gymnastics, figure skating) and endurance sports (distance running)
  • These conditions can lead to nutrient deficiencies, impaired performance, and serious health consequences
• Travel and busy schedules can disrupt normal eating routines and make it challenging for athletes to access healthy, familiar foods
  • Planning ahead, packing portable snacks, and communicating with hotel or restaurant staff can help mitigate these challenges
• Vegetarian and vegan diets can be nutritionally adequate for athletes but may require careful planning to ensure sufficient intake of energy, protein, iron, calcium, and vitamin B12
  • Consulting with a sports dietitian can help vegetarian and vegan athletes optimize their diets for performance and health
• Athletes with diabetes or other chronic health conditions may require special nutritional considerations to manage their symptoms and optimize performance
  • Working closely with a healthcare team that includes a sports dietitian can help these athletes develop individualized nutrition plans that meet their unique needs