Sports Shorts: sports nutrition myths

By Scott Byrd, ATC/L Fort Sanders Sports Medicine Athletes are always looking for a secret edge against the competition and what an athlete chooses for fuel can help. Because sports nutrition is an evolving area of sports science, it is prone to myths and misconceptions. You’ve probably heard all of these myths, but do you know the real facts? Myth # 1: Sugar should be avoided before training and competition Sugar eaten before competition increases blood levels of glucose and insulin, which is not a bad thing. Sugar is a type of carbohydrate. Carbohydrate, whether in food or drink, taken before exercise can improve performance. An athlete who is not fueled is a tired athlete who can’t perform at his or her best. Myth # 2: Sports drinks are only needed for exercise that lasts longer than an hour Sports drinks can be beneficial in activities that last less than an hour, especially if the exercise is intense or occurs in hot, humid conditions. Professional athletes aren’t the only ones who benefit from sports drinks. Competitive athletes who play football, soccer, tennis, field hockey or basketball can benefit from the carbohydrates and electrolytes in sports drinks. Drinking sports drinks encourage the athletes to drink more, which is important since dehydration can occur in exercise lasting less than an hour. Using sports drinks is an easy way to improve performance and fight dehydration. Myth # 3: Body image distortion is only a women’s issue Men are increasingly exposed to super male images – from the bodies of professional wrestlers to the covers of men’’ magazines. Men are increasingly dissatisfied with their body’s appearance. Body dysmorphic disorder, the preoccupation with an imagined or slight defect in ones appearance, is recognized as a psychological disorder. Many coaches and athletes may be unaware that it occurs in both males and females. Some diet plans recommend that 40 percent of energy come from carbohydrate, 30 percent protein, and 30 percent fat. Diets with these ratios can be detrimental to performance because they are low in calories and carbohydrates. Research shows a better diet plan for athletes is one that provides roughly 55% to 58 percent energy from carbohydrate, 12 percent to 15 percent protein and 25 percent to 30 percent fat. Fight sports nutrition myths: Be wary of information provided on commercial web sites if the company’s goal is to sell product and the product is not backed by published research. Look for information provided by respected organizations, such as the American College of Sports Medicine (ASCM) and the American Dietetic Association (ADA). Bring in a sports nutritionist for a workshop with your team on translating the science of nutrition into food plans. Scott Byrd, ATC/L is coordinator of the Fort Sanders Sports Medicine program, certified by the National Athletic Trainers Association (NATA) and licensed by the Tennessee Board of Medical Examiners. Scott is also a National Athletic Trainers Association (NATA) Approved Clinical Instructor as well as a NATA Board of Certification approved examiner.