Sports nutrition is essential for athletes to optimize performance, recovery, and overall health. It involves the right balance of macronutrients, hydration, and timing of food intake to meet the demands of training and competition.
Proper sports nutrition can significantly enhance an athlete’s endurance, strength, and recovery. However every person who is even slightly aware of sports nutrition might have come across a couple of myths as a rookie.
Have you ever wondered if the sports nutrition claims you hear are actually true? Let’s explore some common beliefs and debunk some common sports nutrition myths
Myth 1: Chocolate Boosts Athletic Performance
Dark chocolate is often touted as healthy and packed with nutrients, but does it really boost physical performance?
A 2015 study published in the Journal of the International Society of Sports Nutrition explored this question. Researchers from Kingston University had moderately trained individuals complete a baseline trial on stationary bikes, followed by two trials where they ate either white or dark chocolate for 14 days before the cycling test. The study found that dark chocolate consumption led to significant improvements in distance covered and oxygen usage compared to the baseline and white chocolate trials.
The positive effects are believed to be due to dark chocolate’s high flavonol content, which may improve blood flow during exercise. However, this benefit is specific to dark chocolate with at least 70% cocoa content.
Verdict: TRUE – but only if it’s dark chocolate!
Myth 2: Whey Protein From Grass-Fed Cows Is Better For Post-Workout Recovery?
The primary difference between grass-fed and conventionally fed cows lies in their fatty acid profile, with grass-fed cows having slightly higher levels of omega-3 and CLA. However, due to the filtration process in whey protein production, very little fat remains. Consequently, any differences between the two types have no impact on human health.
Concerns about hormones in conventionally fed cows (rBST/rBGH) affecting milk are also minimal, as research shows little evidence of differing hormone levels in milk or whey protein.
Verdict: FALSE – grass-fed whey protein isn’t significantly healthier.
Myth 3: Carb Load The Night Before A Race
Endurance athletes often ‘carb up’ the night before a race to avoid ‘bonking’ (running out of glycogen). But is this really necessary?
If you’re already eating a moderate to high carbohydrate diet (2.5-5g per pound of body weight), adding extra carbs may have minimal impact on race day performance. Reducing training volume the week before a race and maintaining consistent carbohydrate intake is usually sufficient to ensure glycogen stores are stocked.
However, if you’ve been on a low-carb diet or the race is long (like a marathon), increasing carbs can be beneficial.
Verdict: TRUE – the impact depends on event duration and pre-race carb intake.
Myth 4: Sports Drinks Can Help Athletes Perform Better
Sports drinks like Gatorade™ and Powerade™ are marketed for hydration and energy during workouts. But are they necessary?
Research shows that ingesting carbohydrates during events longer than 60 minutes can enhance performance. Sports drinks can also speed up fluid absorption. However, for shorter activities or less intense training, water and a proper pre-game meal/snack are often sufficient.
Verdict: FALSE – for most activities, water and proper nutrition are enough.
Myth 5: Caffeine Improves Performance
Caffeine is a well-studied performance enhancer. Research indicates that doses of 1.5-2.5 mg per pound of body weight can improve performance by 3-10%. However, individual responses vary, and caffeine can cause gastrointestinal issues for some.
Pro Tip: Experiment with caffeine doses during practice to find what works best for you.
Verdict: TRUE – but individual responses vary.
While some sports nutrition claims hold true, others are more nuanced. Understanding the context and specifics of each claim can help you make informed decisions about your athletic performance.
Click here to know more on the role of sports nutrition.
The Sportz Planet Desk,
Atharva Shetye
