As a Nutrition Specialist (certified through LMA), I have the opportunity to work with some of the greatest Sports Dietitians and Nutritionist in the field.
We often have conference calls where we share useful information and updated research in regards sports nutrition, etc. One of the R.D's and nutrition specialist (she's the author of The Complete Idiot's Guide to Sports Nutrition) passed along a great article that I know every athlete can benefit from. I put a few of my own tips in there as well.
Note: These facts apply to all types of athletes.
Top Five Nutritional Myths Among Athletes
Fact or Myth?
Myth #1
To gain weight, simply increase the amount of food you eat.
Fact: Proper nutrition is a combination of eating the right amount of certain foods for your body. Working with a Dietitian who specializes in Sports Nutrition to calculate how many calories and nutrients your body needs to achieve will produce optimal results.
Myth #2
All fats are the same; All fats are bad!
Fact: Some fats are vital for a healthy life. There are several types of fats and they are not all bad. Fats which are solid at room temperature, such as: butter, sour cream, mayonnaise, and margarine, also known as saturated and trans fats, are unhealthy and will likely be stored as fat in the body. However, fats which are liquid at room temperature, such as oils, are known as unsaturated fats. These come in two forms: polyunsaturated and monounsaturated. Unsaturated fats can be found in foods such as: olives, avocados, oil based dressings,and peanut butter. Certain amounts of unsaturated fats are essential for a healthy body. You can lower your fat
intake by just choosing the majority of your fat calories from unsaturated fats!
Myth #3
To build muscle mass, eat a 12oz steak and buy a jug of protein powder!
Fact: The body can only utilize so much protein in a certain time frame.
Excess protein will be stored as body fat. Whether an athlete is attempting to gain weight or not, protein intake recommendations are different for male and female athletes. Male athletes should consume 20-30 grams of protein every 2-4 hours (this is equal to 3-5 oz. of meat). Female athletes should consume 14-20 grams of protein every 3-4 hours (this is equal to 2-3 oz. of meat).
Myth #4
Before the big race, I should bulk up on carbs.
Fact: Eating the right amount of certain foods at the right time can enhance athletic performance up to 15%! Where would your statistics be if that performance change occurred? Endurance athletes are a whole other breed so in order to find the right combination of quantity, type, and timing of foods, work with a Dietitian who specializes in Sports Nutrition. A sports nutritionist can calculate how much protein, fat, and carbohydrates you need to increase your performance!
Myth #5
During the game or race, only drink when you are thirsty.
Fact: If you are as little as 1% dehydrated your performance can decline as much as 10%! A properly hydrated athlete will have increased energy levels and concentration, more resistance to injury, reduced fatigue, and will be able to build muscle and lose body fat more easily. Do you know the signs of a well hydrated athlete?
Eat To Win-Athletes that believe their performance is related only to practice and
training are not maximizing their potential for success. Don’t let your lack of knowledge be your downfall.
copyright of Sports Nutrition 2Go- WWW.SN2G.com
I have several other articles and tips in regards to sports nutrition so feel free to email if you'd like me to send them your way or post more!
LCotter
6 comments:
Lins! Thank you for this! I am seeing a pretty cool nutritionist in Kona but you just never know as everyone believes something different, BUT you I totally trust so I appreciate how you hit on what he is telling me.
Wow thanks, I struggle with my nutrition and eating enough when I'm training hard. Can I ask a question about differences in soy, whey (dairy right?) and meat (mostly fish, but some red meat) protein? I eat all three, but have been told that a gram of soy protein isn't the same as a gram of whey, and that good old red meat protein is by far the best source.
Thanks for the advice. I will cut out the mayonnaise and eat more avocados. They are cheap here.
Is that 3 to 4 oz of meat a day or every 2 to 4 hours? How do nuts fit in as a protein source?
I love almonds and eat them every day. I had one Nutritionist say no more than 16 almonds (or other nuts)a day.
Thanks for the posts. I always enjoy your recipes.
cheers,
Marla
Maralwanda,
The protein intake for women is refferring to meat in ounces as an example. For female athletes, this means a 12-14grams every 3-4 hours or around meal/snack time. Lets say you ate breakfast around 7am (glass of low-fat milk and piece of peanut butter toast has around 12-14 grams of protein). You then went to swim and afterwards around 10:30 or 11am had a snack or early lunch. You would want to consume another 12 grams or so (depending on your body weight) at this meal. SO a simple turkey sandwich with low-fat cheese is sufficient. I hope this makes sense. Let me know if you need more clarity. Thanks!
LCOtter
Linds, do you watch The Office? Because the whole myth and fact thing reminded me of Dwight.
Loves and hugs to you!
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