Relatively few elite athletes have actually participated in research studies that advance the science of sports nutrition. Elite athletes may hesitate to join studies because they/their coaches don’t want to disrupt (or share) their winning fueling and training practices. In comparison, highly trained and/or recreational athletes are often eager to join nutrition studies. They want to learn tactics that will get them to the next level of performance.
At this year’s American College of Sports Medicine’s Annual Meeting, a session organized by Professionals in Nutrition for Exercise & Sport (PINESnutrition.org) focused on this topic: Are sports nutrition guidelines for elite athletes appropriate for sub-elite and recreational athletes? Below are a few highlights from this PINES session.
• Should recreational marathoners target 120 grams of carbohydrate (~500 calories) per hour of endurance running?
The world’s fastest marathon runners have reported consuming 120 grams of carbohydrate per hour to maximize their performance. Given that intense exercise requires carbs for fuel, this higher-than-usual intake ensures fuel is available to maintain that fast pace. In comparison, slower marathoners run with less intensity and burn more fat for fuel. They may need only 50 grams of carb per hour of slower running. By doing the math, we learn a 4-hour marathoner could benefit from a total of ~200 grams of carbohydrate during the 26.2-mile event, and a 2:00+ hour marathoner would burn ~240 grams carb. The total carb intake is somewhat similar; the rate of consumption differs.
A more important message for both recreational and elite athletes is to train their guts to tolerate the level of carbs they intend to consume. That means they need to practice fueling with the race-day food and commercial products they plan to use during the event. Without training the gut, they risk intestinal distress and undesired porta-potty stops that will hinder any athlete’s performance…
• Elite athlete or not, 1.6 grams of protein per kilogram of body weight per day is the new protein target? Not necessarily. Protein needs vary depending on many factors. For example, when an athlete is in energy deficit, the need for protein increases because some protein gets burned for fuel instead of being used for its primary role: building and repairing muscle and healing injuries. An under-fueled endurance athlete needs more protein per pound of body weight than does a powerlifter who devours abundant calories. An athlete’s actual protein need also varies according to habitual protein intake (the body adapts to a lower intake), and quality of protein (plant vs. animal).
Elite and recreational athletes at risk for sub-optimal protein intake include dieters, poorly fueled endurance athletes, weight-class (calorie-restricted) athletes, and those who use GLP-1 weight loss meds. They all should be sure to hit the target of about 0.7 grams protein/lb (1.6 g protein/kg) body weight. This is a practical intake that hungry athletes easily consume, plus more. For a 150-pound athlete (68 kg), that’s about 105 grams of protein per day or about 25 to 35 grams per meal plus 10 to 20 grams from a snack. Here’s an example of an easy way to meet that goal: 3 eggs with cheese (25g Pro); 1 can tunafish (25g) ; a medium-sized chicken breast (45g), and a Greek Yogurt (15 g). No supplements needed!
• Do recreational athletes need a hydration plan—or is thirst a good-enough indicator of fluid needs? For all athletes, failing to have a fluid plan is a plan to fail. The hydration goal is to limit sweat losses to less than 2% of your body weight to be able to maintain top performance. That means a 150-lb. athlete should not lose more than 3 pounds (1.5 kg) of sweat as determined by pre- and post-exercise weigh-ins, taking into account any fluids consumed during the workout.
An estimated 10% of recreational marathoners over-hydrate. Drinking too much plain water can lead to hyponatremia (low blood sodium) and death. You don’t want that to happen, either!
Once athletes learn their sweat rates, they can make a plan to replace at least half of that loss. Total replacement is not necessary. Drinking 8- to 16-ounces to account for one pound (16-ounces) of sweat lost during a workout can do the job. By practicing consuming that much fluid during training, the stomach gets used to accommodating it. Both recreational and elite athletes need to practice their hydrating and fueling tactics.
• Do elite athletes require more vitamins and minerals than the Recommended Dietary Allowances (RDA) developed for the general public? The RDAs for vitamins and minerals are designed to meet the needs of 98% of the general population (including recreational athletes). Elite athletes may or may not have higher needs for specific nutrients. Given that elite athletes consume a lot of food, they ingest a lot of vitamins and minerals. For example, a stalk (1 cup) of steamed broccoli provides 100% RDA for vitamin C. Athletes who train hard can easily consume 3+ stalks! Athletes at risk for nutrient deficiencies include those who eliminate dairy (calcium), animal protein (iron, zinc), and skimp on calories.
• Do elite and recreational athletes who eat after 8:00 PM risk gaining weight (body fat) that will impair their athletic performance? NO, eating at night does not lead to fat gain, that is, unless the athlete consistently overeats at night. There’s a big difference between eating and overeating. Athletes who skimp on daytime meals only to “blow their diet” at night can easily overeat and end up gaining weight. A better plan is to fuel by day, curb the appetite, and then eat a lighter evening meal. Enjoying three pre-workout meals (breakfast, lunch, second lunch) can fuel up the athlete for a powerful 6:00-8:00 pm workout. Then afterwards, the athlete can enjoy a reasonably sized recovery dinner without being super-hungry and devouring everything in sight. Both recreational and elite athletes who hesitate to enjoy a recovery meal after 8:00 pm due to fear of gaining weight will not only poorly refuel their muscles but will also needlessly sleep poorly due to hunger. Sleep deprivation impairs performance. Eat wisely; sleep well!
Nancy Clark, MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston area (617-962-4382). Her best-selling Sports Nutrition Guidebook is a popular resource. For more information, visit NancyClarkRD.com