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Exercise, Nutrition, and Health: Keeping it Simple - Jason Kilderry - TEDxDrexelUSports nutrition and mental health -
The return of organized sport at all levels has also underscored the important roles that exercise and sport play in the lives and mental health of everyone, including athletes. The goal of this supplement is to provide recent information that will help athletes achieve optimal physical and mental performance in their chosen sport.
Since , these meetings have been known as the Gatorade Sports Science Institute Expert Panel. The worldwide coronavirus disease pandemic necessitated that the latest meeting in October of was again held in a virtual format. However, the meeting was a great success and following the meeting, the authors summarized the recent work in their topic area, resulting in the papers in this Sports Medicine supplement the ninth in a series supported by the Gatorade Sports Science Institute.
The first paper in this supplement examines new horizons in the application of carbohydrate research for endurance athletes [ 1 ]. Despite the immense knowledge that exists regarding the importance of carbohydrates as a fuel for high-intensity endurance activities, recent advances regarding the recommended type and quantity of carbohydrates to be ingested before, during, and after intense exercise bouts have been made.
In addition, periodizing carbohydrate intake based on many factors, including the goal and demand of training or competition, suggests that a much more personalized approach to carbohydrate recommendations is needed [ 1 ]. Finally, the knowledge gained from emerging technological advances such as continuous glucose monitoring is likely to further fine tune carbohydrate dietary recommendations.
The second paper in this supplement examines the immense interest in ingesting ketone supplements in athletic settings [ 2 ]. While a few studies suggested that exogenous ketone supplements may improve endurance performance, recovery, and over-reaching, most studies have failed to observe benefits of acute nutritional ketosis on performance or recovery.
It is also clear that these exogenous ketone supplements are not a viable fuel for athletes engaging in intense exercise [ 2 ].
Caffeine is a plant defence compound that is consumed to improve performance in sporting contexts, with potential benefits in both physiological and psychological domains.
Caffeine does modestly and consistently improve alertness and fatigue. Its effects on mental performance are restricted to improving attention or concentration with no effects on working memory, executive function, and long-term memory. Caffeine also interacts with many bioactive medicinal and dietary compounds, potentially modulating the time course of their functional effects and providing benefits to mental performance that exceed those associated with caffeine alone [ 3 ].
However, future research needs to isolate the relative contributions of the component parts of these products that contain several potential active ingredients.
It is encouraging to see that researchers are now aware of the large need for more research examining active female individuals in general and also female athletes. The fifth paper in this supplement addresses the fact that women are the largest consumers of dietary supplements, and that supplements can play a role in the health and athletic performance of women over the life span [ 5 ].
While more female nutrition and exercise-specific research is needed, existing data and the physiological differences between the sexes support new product development and evidence-based education for active women regarding the use of dietary supplements. The final paper in this supplement addresses the athlete gut microbiome, which has received a tremendous amount of interest of late [ 6 ].
The human gut microbiome is a complex ecosystem of microorganisms, that is of the utmost importance to human health. Many studies have reported differences between the gut microbiomes of athletes and nonathletes, with health-associated bacteria often positively associated with physical activity.
Other studies have suggested that the microbiome composition may play a role in the intense exercise-induced gastrointestinal and respiratory infections that athletes experience. An exciting prospect for many elite athletes and sports nutrition personnel is that athletic performance and health may some day be improved via microbiome manipulation [ 6 ].
While research of the gut microbiome is increasing, the relationship between exercise and the microbiome remains under-investigated and is a fruitful area of work for sports nutrition investigators. The papers of this supplement have summarized the recent advances in areas related to diet and nutraceutical supplementation that may positively impact the mental and physical well-being and performance of athletes.
As always, more research is needed and ongoing in these important areas of sports nutrition. We encourage the readers of these papers to disseminate the present knowledge related to these topics and generate new knowledge to help answer the many remaining questions. Podlogar T, Wallis GA. Emotional eating and dietary restriction can result.
When student athletes fuel well, they feel well during training and competition. While knowledge of accurate sports nutrition practices as well as appropriate resources on performance nutrition are available, athletes can certainly optimize their training sessions and recovery, leading to increased physical adaptations and confidence in their abilities for when they compete.
On top of optimizing regular training though, having sports nutrition services available to student athletes may help them better maintain adequate nutrition and therefore muscle mass, strength and endurance, when unexpected life events occur.
This holds true whether athletes are dealing with injury, short or long term illness, or even altering training due to a pandemic. Confidence in fueling and maintenance of strength may make these times less stressful and result in a more confident athlete when they return to play. Student-Athletes should be students first, and often, under-fueling can get in the way of academic success.
This can leave athletes feeling overly fatigued, leading to poor attention in the classroom or while studying and even skipping classes and study groups to fit in an extra nap.
For example, knowledge of the importance of carbohydrate to fuel exercising muscles and the brain can help student athletes prioritize high quality sources of this nutrient at appropriate times to optimize energy levels. Having a sports dietitian aid in strategizing a fueling plan for their unique schedule can mean less blood sugar fluctuations or mood disturbances, and a better ability to focus and be successful in school, not just sports.
Immune system function plays a great role in support of student athlete wellness both physically and mentally. Well before doctors agreed to standardize vitamin D testing through the pandemic, sports dietitians like ourselves were pushing athletes and athletic departments to pay attention to these lab values and prioritize foods and supplements to support adequate levels.
On top of specific nutrients and gut bacteria, immune system function as a student athlete depends on eating enough total calories, timing of nutrient intake, hydration, vitamins and minerals, and more.
Sports dietitians are uniquely qualified to work with student athletes versus other dietitians on campus. Food service, wellness center, and academic dietitians all have a niche already, and expecting them to also understand the nuances of nutrition for performance as well as the culture of sport and sport psychology is too much.
Sports dietitians have the knowledge and experience to better connect with and be more empathetic toward athletes due to a more personal and better understanding of the circumstances student athletes face versus others on campus. A detailed plan helps athletes feel more confident and less stressed about food choices.
Consultant sports dietitians can also review supplement protocols and fueling stations, or work with campus food service to provide additional help and resources.
In a small survey we conducted on our own, over 60 current and former collegiate athletes in various sports and from various colleges, responded to the following question.
Asking your student athletes similar questions and seeing results that they feel you value their health can offer peace of mind that they feel cared for and supported — which indicate a better ability to handle struggles with mental health. When working with your team or organization, we can help you administer surveys before and after nutrition services are provided so you can see how the content and resources positively influence your student athletes.
Furthermore, you may consider how availability of nutrition services might impact success with recruiting, as more students and their parents are recognizing the value in performance nutrition services. Endurance athletes also need to consume adequate water and replenish their electrolytes , including potassium and magnesium , to prevent muscle cramps and fatigue.
Like electrolytes, iron —which plays key roles in oxygen transport and energy metabolism—is also lost through perspiration.
Iron requirements are often much higher for endurance athletes and those engaging in high-intensity exercise, making iron another important nutrient for optimal performance. Protein-fortified bars , bites, cookies, and brownies are all good protein snacks.
Protein snacking is growing more and more popular, appealing to people on many fronts. Protein snacks are a healthy way to tide you over until mealtime; they provide satiety to help with weight management, and they support muscle recovery after a workout. The sweeter protein snacks like protein cookies and brownies also offer permissible indulgence.
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Sports Nutrition Consumers Seek Physical and Mental Wellbeing To better understand the needs of sports nutrition consumers, including their perceptions around mental wellbeing, Glanbia Nutritionals conducted its own consumer research study. Opportunity in Sports Nutrition Products for Body and Mind Sports nutrition consumers recognize the value of mental wellbeing since having a clear and focused state of mind before working out or competing can influence performance.
Ingredients Associated with Brain Health Science is emerging around some already familiar supplement ingredients and their potential roles in supporting brain health.
Give Your Products a Functional Boost As sports nutrition consumers become increasingly knowledgeable about ingredients that may be able to give them an edge, functional beverages and foods that meet these needs will hold strong appeal.
Frequently Asked Questions. What are the most important nutrients for athletes? Which nutrients improve sports performance? What are good protein snacks?
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