Connie Diekman, Med, RD, CSSD, LD (chair) (Washington University, St. Louis, MO); Christine A. Rosenbloom, PhD, RDN, CSSD, FAND (Georgia State University, Atlanta, GA); Roberta Anding, MS, RD/LD, CDE, CSSD, FAND (content advisor) (Texas Children’s Hospital, Houston and Houston Astros MLB Franchise, Houston,TX). Factors that increase energy needs above normal baseline levels include exposure to cold or heat, fear, stress, high altitude exposure, some physical injuries, specific drugs or medications (eg, caffeine, nicotine), increases in fat-free mass and, possibly, the luteal phase of the menstrual cycle.2 Aside from reductions in training, energy requirements are lowered by aging, decreases in fat free mass (FFM), and, possibly, the follicular phase of the menstrual cycle.3. This Academy position paper includes the authors’ independent review of the literature in addition to systematic review conducted using the Academy’s Evidence Analysis Process and information from the Academy Evidence Analysis Library (EAL). Various factors may impair the availability of fluid or opportunities to consume it during exercise and for most competitive, high caliber athletes, sweat loss generally exceeds fluid intake. Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. Alcohol consumption may be part of a well-chosen diet and social interactions, but excessive alcohol consistent with binge drinking patterns is a concerning behavior observed among some athletes, particularly in team sports.69 Misuse of alcohol can interfere with athletic goals in a variety of ways related to the negative effects of acute intake of alcohol on the performance of, or recovery from, exercise, or the chronic effects of binge drinking on health and management of body composition.70 Besides the calorie load of alcohol (7 kcal/g), alcohol suppresses lipid oxidation, increases unplanned food consumption and may compromise the achievement of body composition goals. Whereas RMR represents 60%–80% of TEE for sedentary individuals, it may be as little as 38%–47% of TEE for elite endurance athletes who may have a TEA as high as 50% of TEE.2, TEA includes planned exercise expenditure, spontaneous physical activity (eg, fidgeting), and non-exercise activity thermogenesis. To date, dairy proteins seem to be superior to other tested proteins, largely due to leucine content and the digestion and absorptive kinetics of branched-chain amino acids in fluid-based dairy foods.62 However, further studies are warranted to assess other intact high-quality protein sources (eg, egg, beef, pork, concentrated vegetable protein) and mixed meals on mTOR stimulation and MPS following various modes of exercise. It is the position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine that the performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies. Methods: 52. A search engine listing more than 130 items will also help the user to identify the infographics addressing her/his areas of interest. The available evidence suggests that the early intake of high quality protein sources (0.25–0.3 g/kg BW) will provide amino acids to build and repair muscle tissue and may enhance glycogen storage in situations where carbohydrate intake is sub-optimal. NIH Such strategies include achieving a slight energy deficit to achieve a slow rather than rapid rate of loss and increasing dietary protein intake. Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson JJ. Eating restraint is negatively associated with biomarkers of bone turnover but not measurements of bone mineral density in young women. Some error has occurred while processing your request. For example, it has been established that recovery of performance129 and glycogen repletion rates53 were similar in athletes consuming 0.8 g carbohydrate/kg/BW + 0.4 g protein/kg/BW compared to athletes consuming only carbohydrate (1.2 g/kg/BW). 74. Glycogen restoration is one of the goals of post-exercise recovery, particularly between bouts of carbohydrate-dependent exercise where there is a priority on performance in the second session. There are technical errors associated with all body composition techniques that limit the usefulness of measurement for athlete selection and performance prediction. Stellingwerff T, Spriet LL, Watt MJ, et al. For example, in events that are dependent on muscle carbohydrate availability, meals eaten in the day(s) leading up to an event should provide sufficient carbohydrate to achieve glycogen stores that are commensurate with the fuel needs of the event. 30 mins. Nutrition and athletic performance. Registered users can save articles, searches, and manage email alerts. EG has no conflicts of interest to report. 156. Jeukendrup AE. Focus has clearly shifted to evaluating the benefits of providing enough protein at optimal times to support tissues with rapid turnover and augment metabolic adaptations initiated by training stimulus. After exercise, the athlete should restore fluid balance by drinking a volume of fluid that is equivalent to ∼125–150% of the remaining fluid deficit (eg, 1.25–1.5 L fluid for every 1 kg BW lost). A number of mechanisms underpin this outcome including increasing the activity of molecules that have a glycogen binding domain, increasing free fatty acid availability, changing osmotic pressure in the muscle cell and increasing catecholamine concentrations.32 Strategies that restrict exogenous carbohydrate availability (e.g. Other athletes strive to maintain a low body mass and/or body fat level for separate advantages.17 Distance runners and cyclists benefit from a low energy cost of movement and a favorable ratio of weight to surface area for heat dissipation. 105. The achievement of the body composition associated with optimal performance is now recognized as an important but challenging goal that needs to be individualized and periodized. Oxidative stress and antioxidants in athletes undertaking regular exercise training. Example Calculation of Energy Availability (EA): 60 kg body weight (BW), 20% BF, 80% FFM (=48.0 kg FFM), EI = 2400 kcal/d, EEE = 500 kcal/d, EA = (EI – EEE) / FFM = (2400 – 500) kcal/d / 48.0 kg = 39.6 kcal/kg FFM/d. 69. Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. Sports dietitian roles and responsibilities. We thank the reviewers for their many constructive comments and suggestions. However, exercise-induced adaptations do not appear to maximize oxidation rates since they can be further enhanced by dietary strategies such as fasting, acute pre-exercise intake of fat and chronic exposure to high-fat, low-carbohydrate diets.3 Although there has been historical64 and recently revived65 interest in chronic adaptation to high-fat low carbohydrate diets, the present evidence suggests that enhanced rates of fat oxidation can only match exercise capacity/performance achieved by diets or strategies promoting high carbohydrate availability at moderate intensities,64 while the performance of exercise at the higher intensities is impaired.64,66 This appears to occur as a result of a down-regulation of carbohydrate metabolism even when glycogen is available.67 Further research is warranted both in view of the current discussions65 and the failure of current studies to include an adequate control diet that includes contemporary periodized dietary approaches.68 Although specific scenarios may exist where high-fat diets may offer some benefits or at least the absence of disadvantages for performance, in general they appear to reduce rather than enhance metabolic flexibility by reducing carbohydrate availability and capacity to use it effectively as an exercise substrate. The effects of season-long vitamin d supplementation on collegiate swimmers and divers. 90. Athletic performance and vitamin D. 95. Table 1, EAL Questions 5–7 summarizes the literature on consuming protein alone or in combination with carbohydrate during recovery on several outcomes.  |  Randomized, double-blind, placebo-controlled trial of iron supplementation in female soldiers during military training: effects on iron status, physical performance, and mood. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. ▪ Athletes should consume diets that provide at least the Recommended Dietary Allowance (RDA)/Adequate Intake (AI) for all micronutrients. All registration fields are required. Please try again soon. 117.  |  Rethinking fat as a fuel for endurance exercise. Through a cascade of events, the metabolic heat generated by muscle contractions during exercise can eventually lead to hypovolemia (decreased plasma/blood volume) and thus, cardiovascular strain, increased glycogen utilization, altered metabolic and CNS function, and a greater rise in body temperature.104–106 Although it is possible to be hypohydrated but not hyperthermic (defined as core body temperature exceeding 40°C; 104°F),107 in some scenarios the extra thermal strain associated with hypohydration can contribute to an increased risk of life-threatening exertional heat illness (heatstroke). General requirements for the competence of testing and calibration laboratories, Switzerland. Totowa: Humana Press; 2001. pp. This joint position statement is authored by the Academy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM). Peeling P, Dawson B, Goodman C, Landers G, Trinder D. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Jeukendrup A, Carter J, Maughan RJ. Fueling strategies to optimize performance: training high or training low? Whereas some athletes aim to gain absolute size and strength per se, in other sports, in which the athlete must move their own body mass or compete within weight divisions, it is important to optimize power to weight ratios rather than absolute power.16 Thus, some power athletes also desire to achieve low body fat levels. The content appears in AND style. Dietary and training predictors of stress fractures in female runners. Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men. Exertional heat cramps: recovery and return to play. Churchward-Venne TA, Burd NA, Mitchell CJ, et al. Adaptations that enhance metabolic flexibility include increases in transport molecules that carry nutrients across membranes or to the site of their utilization within the muscle cell, increases in enzymes that activate or regulate metabolic pathways, enhancement of the ability to tolerate the side-products of metabolism and an increase in the size of muscle fuel stores.3 While some muscle substrates (eg, body fat) are present in relatively large quantities, others may need to be manipulated according to specific needs (eg, carbohydrate supplementation to replace muscle glycogen stores). Steffes GD, Megura AE, Adams J, et al. Nutrition for endurance sports: marathon, triathlon, and road cycling. ckerksick@lindenwood.edu. Rehrer NJ, van Kemenade M, Meester W, Brouns F, Saris WH. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Urinary osmolality reflects hypohydration when >900 mOsmol/kg, while euhydration is considered as <700 mOsmol/kg.104,106, Some athletes begin exercise in a hypohydrated state, which may adversely affect athletic performances.105,110 Purposeful dehydration to “make weight” may result in a significant fluid deficit, which may be difficult to restore between “weigh-in” and start of competition. 11. These organizations provide guidelines for the appropriate type, amount, and timing of intake of food, fluids, and supplements to promote optimal health and performance across different scenarios of training and competitive sport. The depletion of muscle glycogen is associated with fatigue and a reduction in the intensity of sustained exercise, while inadequate carbohydrate for the central nervous system impairs performance-influencing factors such as pacing, perceptions of fatigue, motor skill, and concentration.3,116 As such, a key strategy in promoting optimal performance in competitive events or key workouts is matching of body carbohydrate stores with the fuel demands of the session. American College of Sports Medicine position stand. Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery. General nutritional strategies to optimize performance and enhance recovery; and, 5.) 4. In: Driskell J, Wolinsky I, eds. 75. Ruohola JP, Laaksi I, Ylikomi T, et al. Adequate energy is needed to optimize protein metabolism, and when energy availability is reduced (eg, to reduce body weight/fat), higher protein intakes are needed to support MPS and retention of fat-free mass. RW has received industry funds for consultancy and employment related to dietary supplement development and marketing and currently works as the Chief Science Officer for Dymatize Nutrition. Manore M, Thompson J. 20. 1. National Athletic Trainers’ Association position statement: safe weight loss and maintenance practices in sport and exercise. 106. 2000 Dec;100(12):1543-56. doi: 10.1016/S0002-8223(00)00428-4. 144. 88. Where significant manipulation of body composition is required, it should ideally take place well before the competitive season to minimize the impact on event performance or reliance on rapid weight loss techniques. Claims that extremely high-fat, carbohydrate-restricted diets provide a benefit to the performance of competitive athletes are not supported by current literature. Before embarking on a discussion of individual topics, it is valuable to identify a range of themes in contemporary sports nutrition that corroborate and unify the recommendations in this paper. Such factors, particularly found in association with the travel and communal living experiences in the athlete lifestyle, can promote poor dietary quality that thwarts progress and may lead to the pursuit of quick fixes, acute dieting, and extreme weight loss practices. In: Burke L, Deakin V, eds. Nutrient needs and the practical strategies for meeting them pre, during, and post exercise depend on a variety of factors including the event (mode, intensity, duration of exercise), the environment, carryover effects from previous exercise, appetite, and individual responses and preferences. ▪ Vegetarian athletes may be at risk for low intakes of energy, protein, fat, creatine, carnosine, n-3 fatty acids, and key micronutrients such as iron, calcium, riboflavin, zinc, and vitamin B-12. A key goal of training is to adapt the body to develop metabolic efficiency and flexibility while competition nutrition strategies focus on providing adequate substrate stores to meet the fuel demands of the event and support cognitive function. A final goal is to continue to provide nutritional support for health and further adaptation to exercise, particularly in the case of competitive events that span days and weeks (eg, tournaments and stage races). For more information refer to Sports Oracle: www.sportsoracle.com/Nutrition/Home/. combat sports, lightweight rowing, weightlifting), competitors typically target the lowest achievable body weight category, while maximizing their lean mass within this target. When whole food protein sources are not convenient or available, then portable, third-party tested dietary supplements with high-quality ingredients may serve as a practical alternative to help athletes meet their protein needs. Individual name recognition is reflected in the acknowledgments at the end of the statement. 73. Because of its role as an important fuel for the muscle and central nervous system, the availability of carbohydrate stores is limiting for the performance of prolonged continuous or intermittent exercise, and is permissive for the performance of sustained high-intensity sport. All body composition assessment techniques should be scrutinized to ensure accuracy and reliability. The Vegetarian Athlete. 114. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Halliday TM, Peterson NJ, Thomas JJ, Kleppinger K, Hollis BW, Larson-Meyer DE. Originating from France, and as pioneers of the first-ever sports certification in the Seychelles (subject to authorisation from the Seychelles Qualification Authority), we bring you expert consultation and training and support in wide array of sports disciplines. 147. Effects of preexercise feedings on endurance performance. 12. Validity of consumer-based physical activity monitors. Background: Maughan RJ. Exercise stresses many of the metabolic pathways in which micronutrients are required, and training may result in muscle biochemical adaptations that increase the need for some micronutrients. Please try after some time. 79. Volek JS, Noakes T, Phinney SD. Areta JL, Burke LM, Ross ML, et al. Fat is a necessary component of a healthy diet, providing energy, essential elements of cell membranes and facilitation of the absorption of fat-soluble vitamins. EA, defined as dietary intake minus exercise energy expenditure normalized to FFM, is the amount of energy available to the body to perform all other functions after the cost of exercise is subtracted.10 The concept was first studied in females, where an EA of 45 kcal/kg FFM/d was found to be associated with energy balance and optimal health; meanwhile, a chronic reduction in EA, (particularly below 30 kcal/kg FFM/d) was associated with impairments of a variety of body functions.10 Low EA may occur from insufficient EI, high TEE or a combination of the two. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. 78. ASR has received grants to evaluate the efficacy of dietary supplements, serves as a scientific advisor for sports nutrition companies, and received remuneration from companies for presenting evidenced-based nutritional supplement and exercise research at professional conferences. 32 The amount and localization of glycogen within the muscle cell alters the physical, metabolic, and hormonal environment in which the signaling responses to exercise are exerted. Considerations regarding the use of sports foods and supplements include an assessment of efficacy and potency. Although population-specific regression equations are encouraged, a reasonable estimate of BMR can be obtained using either the Cunningham4 or the Harris-Benedict5 equations, with an appropriate activity factor being applied to estimate TEE.
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