Basic Sports Nutrition Guidelines Boost Health And Performance

By Elizabeth Carey for DyeStat

No matter what you see on Instagram, there’s no perfect athlete’s diet. Sure, there are tons of “what so-and-so pro eats in a day” vlogs and a bajillion articles about superfoods piled on top of a plethora of scientific studies. But everyone’s needs vary and what works for one athlete might not for another. 

We tend to overemphasize nutrition, perhaps, because we’re inundated with diet culture (a giant industry bent on making us feel like our bodies are insufficient) outside of sport. Inside of sport, we face sport-specific myths about appearance and body weight. No wonder athletes are susceptible to eating disorders and mental health issues that compromise overall well-being (not to mention PRs). Research shows that disordered eating is more prevalent among all athletes, not just females. 

Coaches and adults in sports, I’m talking to you, too: No matter our age or experience we face food and body pressures. As leaders and role models, we need to be mindful of what we’re saying and why — not just about athletes, food, and bodies, but about ourselves as well. 

ICYMI: Nutrition is important because it fuels our lives. It powers everything from our organs and simply living, to growth and development, to training and competing — plus other activities. It gives us energy to workout, recover and adapt. It gives us what we need to reach our potential. 

While nutrition is one of many factors that can affect an athlete’s health and performance, sometimes it can make or break a day, or even an athletic career. (See: Relative Energy Deficiency in Sport, a syndrome of complications resulting from not enough fuel.)

Fueling for sport can get incredibly complicated, but it doesn’t have to be. Let’s not confuse significance with complexity, and leave the complicated stuff to experts like registered dietitians (RDs), who are equipped with extensive training backgrounds.  

On that note, it’s important to speak up if you’re struggling with eating or body image. Please reach out to a qualified RD, mental health pro, medical professional, and/or someone else who you trust. The sooner, the better. 

https://www.nationaleatingdisorders.org/help-support/contact-helpline

You needn’t be struggling to see an RD, though. In particular, RDs who specialize in sports or eating issues — plus have a non-diet, Intuitive Eating, or Health At Every Size approach — can help you figure out how to best fuel yourself. 

After interviewing RDs and others with nutrition expertise for stories and an upcoming book (plus my own eating struggles), I’ve boiled all my research down to some basic sports nutrition principles. 

The very significant caveat? Everyone’s needs vary, and you should work with a healthcare expert to address your own questions and concerns. 

Here are some basic sports nutrition tips:

1. Front-load and don’t forget your fuel

Fueling is a full-time job, especially for adolescents and super busy athletes. Avoid bonking, depletion, and low energy availability by eating a combination of food groups every 3 to 5 hours. Stash snacks in your bag, just in case (preferably those that don’t mold—think granola or energy bars, jerky, nuts). Eat before you run, especially if you’re a female athlete, to avoid increased cortisol levels as Stacy Sims, author of ROAR, recommends. You might just feel stronger, faster, and more alert. 

2. Pack a post-workout snack 

After hard or long efforts, refuel with a post-workout snack 30 minutes after you’re done. Research shows this window is critical for replenishing glycogen stores and repairing muscle, especially for women. Aim for a mix of carbs and protein. Examples: chocolate milk and almonds; smoothie with whey protein powder or yogurt; PB&J. 

3. Eat a variety of foods

Restrictive diets run the risk of excluding essential macronutrients (carbohydrates, protein and fat) and micronutrients (vitamins and minerals). They also make it harder to meet the high energy demands of being an athlete (and a human), especially during periods of growth like adolescence. Plus, they can take the fun out of eating. No matter what, prioritize fueling over not. 

4. Listen to your body

Hunger cues are your body’s built-in signals that say, FEED ME. They exist on a spectrum and expand beyond stomach rumblings and hanger. Listen especially closely when you’re training hard, as exercise can dampen their strength. For example: do you have a headache, feel lightheaded, or is your concentration waning? Might be time for a snack. 

5. Practice in practice

Show me a cross country or track athlete who hasn’t at least once feared a bathroom emergency and I’ll give you a cookie. As registered dietitian and pro runner Maria Dalzot says about runners specifically, it’s about getting from point A to point B without pooping your shorts! You need to find what works for you when it comes to pre-run fuel and timing, and that might take some trial and error. If you have GI or digestive issues, work with a medical professional. Otherwise, experiment with easier to digest food and drinks (Try, for example: less spicy, less fried, less fiber, more carbs, more balanced) and know it’s OK if you sacrifice a workout, or pair of shorts, in your case study of one. 

6. See a registered dietician

Again, look for an RD who specializes in sports or eating disorders, and who uses a non-diet, Intuitive Eating, or Health At Every Size approach — all evidence-based. (Anyone can call themselves a “nutritionist” but check for credentials.) Even one session can answer your questions or find something to work on. 

7. Tote a water bottle

Hydration is essential to keeping your body running. Sip throughout the day, and add some electrolytes if you’re getting extra sweaty. 

What are your questions about nutrition and running? Let us know on social or comment below. 

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Elizabeth

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Elizabeth Carey (https://elizabethwcarey.com/) is a freelance writer and running coach based in Seattle, Washington.