The American College of Sports Medicine (ACSM) is a professional organization with more than 14,000 members who are sports medicine doctors, sports dietitians, exercise scientists, sports psychologists, and other health professionals who work with athletic people. ACSM’s annual convention is a hotspot for the latest sport nutrition research. Here are a few highlights that might be of interest.
- The Female Athlete Triad—with three key symptoms: loss of monthly menstrual period (amenorrhea) + eating disorder + stress fracture—was first recognized in 1992. Since then, sports medicine professionals have educated female athletes that amenorrhea can be a sign of being unhealthy, chronically under-fueled, and at high risk for stress fractures. Despite educational efforts, the prevalence of eating issues has increased. Prevalence rates vary depending on the sport. An estimated 2% to 25% of female athletes have an outright eating disorder; 7% to 61% have disordered eating; 10% to 59% have irregular menses; 2% to 75% have low bone mineral density, and 2% to 100% consume inadequate calories to optimize performance. These numbers are disturbing! All athletes (males and females alike) who struggle with food and weight should seek guidance from a sports nutritionist (RD CSSD) so they can fuel better, perform better, and reduce their risk of injury.
- Consuming too few calories is a problem not just for female athletes. Male athletes are also known to undereat. In a study with collegiate cross-country runners, 57% of the men presented with symptoms of low testosterone, suggestive of having too little energy available to support both exercise and normal body functions.
- A study comparing physique-focused sports (such as gymnastics, figure skating, dance) to non-physique-focused sports (football, rugby, hockey) surprisingly showed similar prevalence of disordered eating. Even power athletes had signs of being poorly fueled. Please notice your brain chatter that suggests food is fattening and reframe the thought to food is fuel, fundamental for enhancing performance.
- Deep-colored red, blue, and purple fruits (purple grapes, black currants, blueberries) are rich in anti-inflammatory polyphenols called anthocyanins. These bioactive compounds can positively impact athletic performance. For example, a female endurance runner who consumed a high dose (420 mg) of blackcurrant anthocyanins for a week had substantially lower lactic acid levels upon completion of a one-hour run. Other research supports positive performance benefits from anthocyanins. Enjoy a lot of deeply colored fruits and veggies!
- Cocoa powder is another good source of health-protective polyphenols called catechins. Cocoa powder can easily be added to (sweetened) milk for a recovery beverage. To make cocoa into chocolate milk, dissolve 1 tablespoon cocoa powder and 1 tablespoon (brown) sugar or sweetener of your choice in 1 cup of milk that has been heated in the microwave oven. Drink to a healthful recovery!
- A survey of college athletes assessed supplement use, confidence in the effectiveness of those supplements, and perceived safety of the supplements. No surprise, those who took the most supplements perceived them to be safe and effective. Not always the case. Look on the label for NSF Certified, USP Verified, or Informed Choice.
- A survey of male and female athletes from a variety of sports reports 72% took some form of sport supplement, with caffeine being the most popular. Athletes commonly get (expensive) supplement information via social media. A sport dietitian can help athletes find less costly alternatives to high-priced commercial brands at a grocery store.
- An enticing blend of supplements containing ashwagandha, arjuna, rhodiola, beetroot, and cayenne showed no benefits (compared to placebo) for CrossFit athletes. What sounds good can be a waste of money?
- Swishing a carbohydrate mouth rinse is a strategy known to improve endurance performance. Carbohydrate activates receptors in the mouth that stimulate reward centers in the brain, making exercise seem easier. Mouth rinses can be bothersome to carry during exercise, plus the act of rinsing the mouth disrupts normal breathing. Preliminary research suggests carb-containing strips that dissolve in the mouth can do the same job as a mouth rinse, resulting in a faster 8-mile time trial compared to a rinse with just plain water. Carbs feed both brains and muscles.
- Eating before and during a round of golf helps maintain normal blood glucose, which reduces mental and physical fatigue, thereby helping golfers play better. All athletes should plan ahead to make sure the right foods are in the right place at the right times.
- High school (HS) runners commonly assume they will improve as freshmen at college. Not always the case. The average 800-meter run-time of the top 50 HS seniors improved about 0.45 seconds during freshman year. Only 51% of the runners ran faster. Statistics from 2013 to 2016 report three of the four HS graduating classes averaged slower times. Could sports nutrition education change this trend?
- Caffeine is known to enhance cycling performance, but it’s unclear if it can simultaneously help with anaerobic exercise. If so, what would be the best dose? Subjects consumed a beverage with no caffeine (decaf coffee), a moderate (220 mg) dose, or a high (450 mg) dose of caffeine. (Starbuck’s 16-oz Grande has about 300 mg caffeine.) The high dose contributed to better performance for both aerobic and anaerobic exercise. Each athlete has differing sensitivities to caffeine, so learn the dose that works best for you. More is not always better!
- Habitual coffee drinkers who enjoy a moderate dose of caffeine are able to maintain normal hydration levels. Caffeine is not as dehydrating as once thought. Both moderately (but not highly) caffeinated beverages and water have similar hydration properties.
- Alkaline water is unlikely better for athletes than plain water. Following 10 hours with no food or water (to induce under-hydration), subjects drank 500 ml of alkaline or regular water, then one hour later did an intense exercise test. The alkaline water did not buffer the lactic acid generated during the intense exercise, showing no differences in blood lactate or level of hydration. However, the athletes did report alkaline water made them feel more fatigued. No magic bullet there!
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource. Visit NancyClarkRD.com for more information.