Glucosamine is a popular supplement touted for recovery and reducing inflammation after exercise. Glucosamine is simple amino sugar that plays a key role in the synthesis of cartilage in human joints. Besides shellfish, lobster, crab, and shrimp, glucosamine is not commonly found in food and has to be ingested in the form of a supplement. (Spiridakis, 2021). Glucosamine supplements are available in the forms of glucosamine sulfate, glucosamine hydrochloride, N-Acetyl glucosamine, or in combination with chondroitin sulfate. The typical recommended safe dosage is 1,500 to 3,000 mg per day (Van De Walle & Hill, 2021).
Glucosamine is often used for reduction of joint pain and lubrication to help increase joint mobility and decreases cartilage breakdown (Va De Welle & Hill, 2021). A recent study with Japanese rugby and soccer players (male, ages 18-22) showed glucosamine supplement (mg, daily for 12 weeks) had a positive effect on cartilage metabolism. Results of this study suggest that glucosamine may improve joint health, while also decrease the risks of developing osteoarthritis. In another recent study, 140 participants were split into two groups and took a combination of glucosamine and chondroitin and a placebo for 8 weeks to examine the outcome on knee pain. The control group experienced a threefold decrease in knee pain, compared to the placebo group. While glucosamine supplementation has been studied in athletes, much of research only reports short term use, and questions remain about effectiveness or any possible benefit from habitual or chronic use (Dohnalek et al., 2023). Glucosamine supplementation remains controversial. Safety and efficacy have not be established for short- or long-term usage (Liu and Wang, 2022). Additionally, negative side effects have been reported from use of glucosamine, such as: abdominal discomfort, diarrhea, heartburn, and nausea, each of which can impair athletic performance (Van De Welle & Hill, 2021). Furthermore, conflicting evidence exists whether glucosamine can does effectively aide in the improvement of other conditions, such as interstitial cystitis, and inflammatory bowel disease. Every athlete should be informed and use caution before deciding to use supplements. Weighing the potential benefit vs. risks is always important and for collegiate athletes there are strict regulations and safety to consider, such as:
In conclusion, it important for athletes to remember, to approach supplements like glucosamine with caution. It is important to weigh the pros and cons, as well as the training regimen, on whether or not the supplement will actually benefit the athlete. In the case of glucosamine, while some research has shown promising results in joint recovery, I would not necessarily recommend that college athletes use glucosamine, unless approved by a medical doctor. In the end, it is important the athlete, the sports registered dietitian, sport coach, and strength and conditioning coach come together and safely decide whether or not the athlete should consume the glucosamine. References Dohnalek, MH., Cartwright, EJ., Hill, WS. (2023). Efficacy and Safety of a Joint Health Nutritional Supplement for Subjects with Non-arthritic Knee Joint Pain: A Double-blind, Placebo- and Active-Controlled, Randomized Clinical Trial. J Orthop Res Ther 8: 1272. https://doi.org/10.29011/2575-8241.001272 Conrozier, T. & Lohse, T. (2022). Glucosamine as a Treatment for Osteoarthritis: What If It’s True? Frontiers in Pharmacology, 13. https://doi.org/10.3389/fphar.2022.820971 Liu, N & Wang, B. (2022). Comprehensive Rehabilitation Therapy Plus Glucosamine Hydrochloride for Exercise-induced Knee Injuries and the Effect on Knee Function of Patients. Evid Based Complement Alternat Med, 8120458. https://doi.org/10.1155/2022/8230458 Spiridakis, N. (2021, Oct 6). Are There Any Foods That Contain Glucosamine? Livestrong. https://www.livestrong.com/article/203234-what-foods-have-glucosamine/ Van De Walle, G. & Hill, A. (2021, Dec 8). Does Glucosamine Work? Benefits, Dosage, and Side Effects. Healthline. https://www.healthline.com/nutrition/glucosamine
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By Maria Rodriguez As an athlete, do you know of anyone who takes collagen or have you, yourself, ever considered taking it? In general, collagen supplementation is a growing tendency among athletes. There have been claims that collagen aims to improve athletic performance and aid in rehabilitation due to its preconceived benefits like:
But first, what is collagen? Collagen is the most abundant protein in the human body. It accounts about 30% of the protein in our body, and it is found in ligaments, tendons, and bones. The main function of collagen is to give structure, support, and strength to the body. Since the tissues that collagen aids are under a lot of stress daily, the protein requirement to repair these daily processes would be high. There are several types of collagen, but they are mostly comprised by three amino acids. The following types of collagen and their main corresponding tissues are:
The production of collagen is made by the body, and is reduced while we age, when breakdown occurs at a faster pace. In fact, there is growing population data that estimates 80% of the American population in their 80´s have had a connective tissue injury in their lifetime related to the breakdown of collagen (Burke, 2015; Dressler, 2023; Khatri, 2021). Due to the aforementioned, humans have created collagen peptides or hydrolyzed collagen is as supplement that consists of small pieces of protein derived from animal collagen. It comes in pills or powder form. Most of the sources are bovine or marine, but there are some chicken, eggs, and vegan sources too. The bovine sources are mostly collagen types l and lll, but the marine sources are type l, so the sources you use will depend on what you are seeking. Most of the time collagen supplements are used by people as a substitute of collagen production that the body has lost with age. Recently, it has also been used as a way to improve athletic performance, prevent, and treat some injuries or diseases like osteoarthritis. It is also important to mention that when collagen is ingested, the body cannot absorb it in its whole form. To be able to absorb it, collagen needs to be broken down into smaller amino acid chains. With the help of Vitamin C, and low physical activity the body is able to break down collagen much more easily (Jordan M. at al. 2021). Several studies suggest the intake of 10-15 grams per day of collagen is beneficial, but the dose may depend on each person’s individual goals (Khatri et Al., 2021). If you compete, you most make sure that the supplements you are ingesting are all allowed by the NCAA or the association you are competing in. By: Alyssa Real When it comes to athletic performance, many athletes prioritize training and nutrition to achieve their goals. However, one factor that is not as well-known is the impact of Relative Energy Deficiency in Sport (RED-S) on bone health. RED-S is a condition that occurs when an athlete does not consume enough calories to support their energy needs, leading to a deficiency in important nutrients such as carbohydrates, protein, and fat (Dengel, 2014). This deficiency can impact bone health in several ways.
One of the most significant impacts of RED-S on bone health is decreased bone mineral density (BMD). Bone density is a measure of the amount of minerals, such as calcium, present in bone tissue. When an athlete experiences RED-S, their body may begin to break down bone tissue in order to release stored minerals, leading to decreased BMD. This can increase the risk of stress fractures and other injuries, as well as contribute to long-term bone loss. In addition to decreased BMD, RED-S can also impact bone health by altering hormonal balance. Specifically, RED-S can lead to decreased levels of estrogen in female athletes and decreased levels of testosterone in male athletes. These hormones play a crucial role in maintaining bone health, with estrogen promoting bone formation and testosterone preventing bone loss. When levels of these hormones decrease, bone health can be negatively impacted (Elliot-Sale et. Al, 2017). These decreased levels of hormones are why RED-S can impact bone health through delayed puberty. In female athletes, RED-S can delay the onset of puberty or cause irregular menstrual cycles, which can impact the development of bone mass during adolescence. This can have long-term effects on bone health, increasing the risk of osteoporosis and fractures later in life. Prevention and treatment of RED-S is crucial for maintaining bone health in athletes. Athletes should prioritize adequate nutrition to make sure they are consuming enough calories to support their energy needs. Also, regular monitoring of BMD and hormonal levels can help identify any potential issues and allow for early intervention. It is also important for athletes to prioritize rest and recovery, as well as reducing stress and other factors that can impact hormonal balance. Working with a healthcare provider or registered dietitian who specializes in sports nutrition can be beneficial for developing a nutrition plan that supports energy needs and promotes optimal bone health. It is important to recognize that RED-S can have a significant impact on bone health in athletes, increasing the risk of stress fractures, long-term bone loss, and other injuries. Athletes should prioritize adequate nutrition, rest, recovery, and hormonal balance to prevent RED-S and maintain optimal bone health. By taking a proactive approach to nutrition and recovery, athletes can support their overall health and achieve their athletic goals. RED-S can impact athletes of all genders and ages. References DXA and relative energy deficiency in sport (red-S). Dexalytics News // DXA and Relative Energy Deficiency in Sport (RED-S) //. (n.d.). Retrieved April 3, 2023 Papageorgiou, M., Dolan, E., Elliott-Sale, K. J., & Sale, C. (2018, April). Reduced energy availability: Implications for bone health in physically active populations. European journal of nutrition. Retrieved April 3, 2023 By: Maddy Rodotz, SIUE Dietetics Student To be at peak performance, athletes train hard to reach their goals. Along with training hard, athletes must ensure that they are consuming enough energy. Many athletes may succumb to the phenomenon known as RED-S. According to Dave and Fischer (2022), RED-S is a complex syndrome that refers to ‘impaired physiological function’ including but not limited to, metabolic rate, menstrual function, bone health, immunity, protein synthesis, and cardiovascular health cause by relative deficiency. When competing in sports that deal with high intensity training, it can be helpful to identify symptoms of RED-S. This condition relies mainly on self-diagnosis, so understanding and identifying symptoms can be crucial. RED-S can occur when the athlete is experiencing low energy availability, this is due to the amount of energy they are using is more than the number of calories they are consuming. However, low energy availability could be seen with or without the presence of an eating disorder. Just because the athlete may not see their eating patterns as disordered, does not mean that they are not at risk of experiencing low energy availability. Energy availability can differ from athlete to athlete so keep that in mind when fueling your body for your personal levels of activity and lifestyle. In female athletes, menstrual dysfunction can be a key sign that you may be experiencing RED-S. This can come from being in sports that require the athlete to have a lean build to compete. For example, sports like gymnastics, running, or cycling. Disruption in the menstrual cycle can eventually lead to poor bone health or even cardiovascular issues. If you start to experience menstrual dysfunction, you may want to see a professional about RED-S. About 50% of female athletes may experience menstrual dysfunction and low energy availability. Keeping track of your menstrual cycle, will allow you to catch RED-S early on. Originally RED-S was believed to be a condition that only affected female athletes; however, this has been more recently disproven. Male athletes can also experience low energy availability, especially in sports that tend to require making weights or focus on leanness. Sports like cycling, horse racing, and swimming require the athlete to have a thinner build. This can lead to disordered eating habits to be a certain thinness to have an edge over the competition. However, for sports like boxing, wrestling, and judo the athletes are competing in different weight classes. Most athletes in these sports aim to be in the lowest weight class believing it will give them a competitive edge instead of competing within the weight category best suited for their body composition. If you are an athlete competing in these sports, ensuring that you are properly nourishing your body may lessen your chances of experiencing low energy availability. If you do feel the need to be a certain weight or build for your sport, consulting a dietitian or a medical professional for guidance through the process may help prevent you from developing RED-S. The pressure for thinness or body type for a sport may lead to the athlete unknowingly developing RED-S. Peak performance requires peak nutrition and not all college athletes may have the knowledge to meet their needs. This is where consulting either a sports dietitian, strength and conditioning coach, team coaches, healthcare providers, or even your parents can be helpful. Seeking help to understand the changes that are going on with your athletic performance may be difficult. You have a team of experts that are willing to help and lessen the fears you may have about sharing your concerns of fatigue or struggles with food. They want to see you succeed just as much as you do, and do not want you to be out due to illness or injury due to your nutritional status. If you are experiencing any concerns about your nutrition or athletic performance, reporting these symptoms may be helpful. There can be an underlying fear of not being able to compete stopping someone from reporting symptoms. However, not seeking help can cause consequences later down the road. Missing a few practices or a game is nothing in comparison to having irreversible damage to your body in the future. After learning some ways to identify the symptoms of RED-S, self-diagnosis or seeking professional help may be easier. Burke, L. M., Close, G. L., Lundy, B., Mooses, M., Morton, J. P., & Tenforde, A. S. (2018). Relative energy deficiency in sport in male athletes: A commentary on its presentation among selected groups of male athletes. International Journal of Sport Nutrition and Exercise Metabolism, 28(4), 364–374. https://doi.org/10.1123/ijsnem.2018-0182 Dave, S. C., & Fisher, M. (2022). Relative energy deficiency in sport (red – S). Current Problems in Pediatric and Adolescent Health Care, 52(8), 101242. https://doi.org/10.1016/j.cppeds.2022.101242 Olivia Decker Athletes. Think about your typical day. When do you wake up? What do you eat for breakfast? What is your class and training schedule? How often are you eating throughout the day and what are you eating? For many of you, it’s not enough. You’ve all been there. Rushing directly from class to practice, not stopping to eat a meal, or even a snack. In the moment it seems harmless, but overtime it can put you at risk for a dangerous condition known as Relative Energy Deficiency in Sports, or RED-S. RED-S is a condition that develops from chronic low energy availability, meaning you’re expending more than you’re consuming. With high energy output from long training hours, and not enough time to re-fuel due to other life commitments, patterns of low energy intake is an easy habit to slip into. With persistently low energy intake, low energy availability will occur. To further complicate this, a side effect of chronic low energy availability is diminished physiological hunger cues, meaning that over time, your body will stop reminding you to eat, further increasing the likelihood of low energy availability and development of RED-S. Many athletes are unaware of the harm these inconsistent eating habits are doing to their body. While sometimes low energy intake is intentional, such as during periods of rapid weight loss for weight-category sports, often it is not. Either you don’t prioritize eating, or you aren’t eating enough because you don’t realize exactly how much you need to eat. Increased expenditure through high intensity training sessions or competitions increases the amount of food an athlete needs to eat, and this amount can vary daily. This complexity is why having a sports dietitian is crucial to athletic performance. Sports dietitians are trained in counseling and intervention techniques and can work with you to ensure you have an individualized plan promoting peak athletic performance. They understand the stress a student athlete is under between athletics and studies and can provide easily implementable solutions for eating more food more frequently. Studies have shown that athletes who have access to a nutrition education program have positive nutritional changes and improve their health and performance. Access to relevant nutrition education is so important that the NCAA has begun their own nutrition education program to address common issues in sports that often result in low energy availability. Education should provide information on how to maintain adequate energy availability, as well as general nutrition and fueling strategies. Having access to a sports dietitian ensures that nutritional plans are individualized. This is important as each of you are different, and will have different needs based off your own body and your position on the team. However, one of the most important nutritional strategies for every athlete is snacking. Emphasizing decreasing meal sizes while increasing meal frequency makes the idea of eating more food less overwhelming. Athletes who are struggling with eating enough should aim to eat small snacks consisting of both protein and carbohydrate, frequently throughout the day, with the most important time for a snack being directly after a training session. This could be as easy as a protein shake after your workout, It is important for you to eat. But you also need to understand why you need to eat, and how much. Think about where you can add snacks into your day. Carry non-perishable snacks with you like a protein bar, an apple and peanut butter, or crackers and a cheese stick. Eat these on your walk between classes. Have a high protein yogurt with berries before bed. Eat an additional serving during your normal meals, or add another glass of milk or juice to your day. Even one additional small change per day can make a huge impact. Franchini, E., Brito, C.J., & Artioli, G.G. (2012). Weight loss in combat sports: physiological, psychological and performance effects. Journal of the International Society of Sports Nutrition, 9(1), 52-27. Keay, N., Francis, G., Entwistle, I., & Hind, K (2019). Clinical evaluation of education relating to nutrition and skeletal loading in competitive male road cyclists at risk of relative energy deficiency in sport (RED-S): 6-month randomised controlled trial. BMJ Open Sport & Exercise Medicine, 5(1), e000523-e000523. Papageorgiou, M., Dolan, E., Elliott-Sale, K.J., & Sale, C. (2018). Reduced energy availability: implications for bone health in physically active populations. European Journal of Nutrition, 57(3), 847–859. By: Christine Catalano What is Carbohydrate Loading? Many athletes may be familiar with carbohydrate loading (carb loading) to help with athletic performance. Once you know the how and why behind carb loading, you will be on your way to peak performance! It is important to remember that carb loading allows you to maintain your pace for longer periods before feeling fatigued. Athletes that benefit the most from carb-loading are those that participate in exercise lasting an hour or longer. These include soccer players, long-distance runners, swimmers, and cyclists to name a few. One study found, “Improved exercise performance is recognized by high carbohydrate diets and is attributed to maximizing muscle glycogen stores” (Michalczyk et al., 2019). Carbohydrate loading is a strategy used to increase muscle glycogen stores. When eating carbohydrates, the body will use what it needs for energy and store the rest as glycogen in the muscles and liver for use later. This is important for an athlete because you burn a lot of energy while competing. If you fuel with carbohydrates correctly before a competition, you should have enough glycogen stored to provide your body with enough energy for exercise. During the competition, glycogen will break down to glucose, giving you the energy you need. So how many carbs does an athlete need to consume? Practical Applications in Sports Nutrition recommend increasing your carbohydrate intake up to 7-10 grams per kilogram of your body weight (Hedrick Fink, H., & Mikesky, A. 2021). Use the following equation to calculate your carb needs pre-competition/practice: body weight in pounds/2.2= body weight in kg. Body weight in kg x 7= minimum carbs needed. Bodyweight x 10= maximum carbs needed. Let’s say an athlete weighs 150 pounds. 150 divided by 2.2 equals 68 kg. Multiply the 68 kg by 7 grams and you will get 477g of carbohydrates. Then multiply 68 kg by 10 and get 682 g CHO. So, for a 150-pound athlete, it is recommended you consume between 477-682 grams of carbohydrates before a competition or training. For a sample meal plan, check out the article “A Guide to Carbohydrates: Part 2” You will want to start carb-loading 24-48 hours before a big competition you have coming up. It is important to understand the different types of carbohydrates and when to consume them, especially when it comes to competition. Carbs have a glycemic index (GI), which is a rating system based on how fast or slowly the carbohydrate affects your blood sugar (glucose). Carbohydrates that are broken down fast and spike your blood sugar levels are categorized as high GI foods, or simple carbohydrates. High GI foods include sugary foods/drinks, white bread, potatoes, white rice, etc. Alternatively, foods that are broken down slowly and have a gradual increase in your glucose levels are considered low GI foods, or complex carbohydrates. Low GI foods include most fruits, green vegetables, lentils, and whole grains. Carbohydrate loading has been shown to increase muscle glycogen stores allowing athletes to keep their pace longer through a competition or intense practice before experiencing fatigue. To attain maximal muscle glycogen storage, a couple of days (24-48 hours) before your competition, increase your carbs by 7-10 g/kg body weight. Give carbohydrate loading a try for your next hard practice, and even competition, and see how it goes! References Hedrick Fink, H., & Mikesky, A. (2021). Practical applications in sports nutrition (6th ed.). Jones & Bartlett Learning. (SM) Michalczyk, M., Chycki, J., Zajac, A., Maszczyk, A., Zydek, G., & Langfort, J. (2019). Anaerobic performance after a low-carbohydrate diet (LCD) followed by 7 days of carbohydrate loading in male basketball players. Nutrients, 11(4), 778. http://dx.doi.org/10.3390/nu11040778 (AL) By: Abbey Roberts Athletes fuel to train and compete. A combination of training and nourishment can aid in performance improvements. Endurance athletes are at an increased risk of developing relative energy deficiency in sports or what is commonly referred to as RED-S. RED-S occurs when your total energy expenditure from training and competing is more than your intake. Over time this can result in not having enough energy left over for metabolic processes in the body such as bone health, immunity, hormones and a menstrual cycle. This is referred to as having low energy availability. The consequences of RED-S can be prevented by proper fueling. Energy intake also provides energy to perform your best during training and competing. RED-S shows a decrease in both iron and hemoglobin levels within two weeks of increased energy output. Iron helps the body produce red blood cells and hemoglobin is the part of these cells that help transport oxygen to muscles. Having too few red blood cells will decrease VO2max. VO2max is an important measure for all athletes, particularly as a measure of endurance capacity. Without adequate caloric intake you cannot sustain long periods of physical activity. Proper refueling after training and competing helps to avoid low iron, hemoglobin and maintains a higher VO2max (Jurov et al., 2022). Fueling properly means eating enough food for optimal performance. There are examples of how to accomplish this below. There is an increase in cortisol levels among athletes experiencing low energy availability. Cortisol is a hormone that the body releases when it is under stress. Naturally during periods of higher training our body will undergo higher stress. Athletes want to avoid high cortisol levels because they can lead to increased risk of fatigue, fractures and illness. High cortisol will also slow recovery times because it makes it harder for muscles to relax. However, proper fueling can decrease these levels of stress by promoting recovery and therefore the release of cortisol. Research shows that in some cases, these hormonal changes can be seen before performance impacts are noticed by athletes or coaches (Stenqvist et al., 2020). RED-S increases risk of bone injury because bone health is compromised when athletes are not consuming enough calories for their sport, recovery and growth. This along with the decrease in immunity could potentially lead to missed training sessions and competitions that could affect performance in the future. When making food choices remember that food is fuel and athletes fuel to compete. Include food in amounts that will help your endurance last and aid in improving your performance as an athlete. As training increases so should intake to appropriately match the amount of energy being used. A great way to ensure proper fueling is using the athlete's plate developed by the University of Colorado at Colorado Springs (https://swell.uccs.edu/theathletesplate). This plate ranges and includes portions for following easy, moderate and hard types of training. It is also helpful to develop an eating schedule, with student athletes this can be difficult due to differing class schedules each day. A general rule is to eat something every three to five hours that includes at least two to three food groups. This could look like an apple with peanut butter or a cheese stick for a snack or grilled shrimp, asparagus and brown rice for dinner. Understanding the risk of RED-S and creating an atmosphere of support is important within collegiate athletics to prevent any harmful effects from taking place. Participating in endurance sports is hard work and it is essential to provide your body with the food that it needs to be successful in performing. References: Stenqvist, T. B., Torstveit, M. K., Faber, J., & Melin, A. K. (2020). Impact of a 4-Week Intensified Endurance Training Intervention on Markers of Relative Energy Deficiency in Sport (RED-S) and Performance Among Well-Trained Male Cyclists. Frontiers in endocrinology, 11, 512365. https://doi.org/10.3389/fendo.2020.512365 Jurov, I., Keay, N., Spudić, D., & Rauter, S. (2022). Inducing low energy availability in trained endurance male athletes results in poorer explosive power. European journal of applied physiology, 122(2), 503–513. https://doi.org/10.1007/s00421-021-04857-4 The athlete's plate®. The Athlete's Plate® | Sustainability, Wellness & Learning (SWELL). (n.d.). Retrieved March 31, 2023, from https://swell.uccs.edu/theathletesplate By: Angie Loriso Approximately 3-4 hours before an athlete competes, exercises, or trains they should consume a carbohydrate (CHO) rich meal. This meal plays an important role in fine-tuning the athlete’s preparation, comfort, and confidence for their activity. The goal is to fuel muscle energy stores that may be depleted from their last training session, prevent hunger while also avoiding gastrointestinal (GI) discomfort, and minimize psychological superstitions. The human body has a unique way of storing and utilizing glucose for energy, employing a combination of hormones and enzymes. CHOs are the body’s preferred source of energy. There are two categories of CHOs that athletes need to be aware of, high-glycemic CHOs (potatoes, white breads, fruit juices) and low-glycemic CHOs (oats, whole grains, legumes). High-glycemic CHOs are more quickly broken down, providing the body with quick energy whereas low-glycemic CHOs break down slower, gradually releasing glucose into the bloodstream. Researchers Wee and Williams (2005) conducted a study to compare the effect of a pre-exercise breakfast containing high- and low-glycemic CHOs on muscle glycogen metabolism, the breakdown of glycogen stores for energy. Seven runners either consumed a high- or low-glycemic meal containing 2.5 CHO/kg body mass 3 hours before exercise and then performed a series of running tests. The results of the study found that after consuming a high-glycemic meal participants had an easier time utilizing muscle glycogen stores, had a lower blood lactate concentration, and had a lower respiratory exchange rate when compared to their performance after consuming a low-glycemic meal. This demonstrates that by consuming a high-glycemic CHO meal (2.5g CHO/kg body mass) approximately 3 hours prior to activity an athlete is able to effectively build and utilize their glycogen stores to optimize performance. While all the above information is good to know it does not take away from the fact that fueling prior to activity is regularly overlooked by both athletes and coaches as they are often distracted by a myriad of other competition-related tasks. Additionally, competition time and location almost always vary from morning or evening and home or away, no two pre-competition activities are the same. Thus, it is imperative for coaches and athletes to plan ahead. An easy meal for an early competition with a short travel time may be eggs, pancakes, yogurt, and fruit. Whereas for an away competition a breakfast sandwich or oatmeal with fruit might be an easier option. For afternoon competitions deli meat sandwiches or wraps with fruit could be an option. While a bagel with cream cheese or peanut butter could be easier on a busier day. There are a variety of meals athletes and coaches can put together to ensure glycogen stores are stocked in the hours leading up to competition. It is best to experiment with different foods prior to big competitions to ensure no complications are endured. Regardless, 3-4 hours prior to competition it is imperative that athletes consume a high-glycemic CHO meal. For example, a 160lb (73kg) basketball player has a home game at noon on Saturday. For their pre-game meal at 9am they need 182g of CHO (73kg x 2.5g CHO = 182g). Therefore, the athlete may decide to eat 2 slices of sour dough bread (72g) with 2 tbsp of peanut butter (16g), a medium banana (26g), and 1 tbsp honey (24g) and 12oz of orange juice (44g). This equates to the recommended 182g CHO, providing the athlete with ample energy for their game. Burke, L., & Deakin, V. (2015). Clinical sports nutrition (5th ed.). McGraw-Hill Education. Pp 346-376. Wee, S. L., Williams, C., Tsintzas, K., & Boobis, L. (2005). Ingestion of a high-glycemic index meal increases muscle glycogen storage at rest but augments its utilization during subsequent exercise. Journal of Applied Physiology, 99(2), 707–714. https://doi.org/10.1152/japplphysiol.01261.2004 By: Hannah JonesCarbohydrate (CHO) consumption after exercise is vital for recovery and performance. The body breaks down carbohydrates into something called glucose. Glucose is used for energy, fueling most everyday activities. Any glucose that is not used is then stored in the muscles and liver as glycogen. During exercise, glycogen stored in the liver and muscles is converted back to glucose to be used as energy. Glycogen store replacement is the highest if CHO are consumed within 2 hours of exercise, The effectiveness of this process is cut in half reaching toward the 4-hour mark. In table one below, the recommendations for carbohydrate intake after varying exercise intensity can be found. After exercise it is important to consume quality sources of carbohydrates. In reality, we eat a combination of carbohydrates, fats, and proteins at any given time, forming a balanced meal. This will provide not only the carbohydrates needed to replace the lost stores, but also help with satiety and provide essential vitamins and minerals. However, there may be times where you experience low appetite or discomfort after eating. This may happen for a number of reasons and has the potential to affect or a performance outcomes. If you are experiencing low appetite it may be due to stress or poor eating habits. Where discomfort after eating may happen due to eating too quickly or too much at a time, or intolerance to foods. In these scenarios it may be helpful to try incorporating sports drinks, liquid meals, gels, bars, jams, honey (by the spoonful), juices, or soft drinks, which are generally tolerated well. While these are not providing a variety of nutrients, any intake of carbohydrates and calories after a workout is shown to be more effective for recovery than none at all. For an example of what a day of eating might look like reference the blog titled: A Guide to Carbohydrates part 2 Experimenting with different combinations of carbohydrates and other nutrients such as proteins and fats to find what works best for each individual athlete will help to ensure that proper fueling methods are followed post exercise. However, There may be times where an athlete experiences gastrointestinal discomfort (GI discomfort) or low appetite, therefore, it may be important to experiment with different forms of carbohydrates, as the ones listed above may not be suitable.
There may be a number of reasons why GI discomfort or low appetite may occur. Some of the more common reasons for GI discomfort include, eating too quickly, consuming a large amount of carbohydrates in one sitting, consuming a large amount of fructose or “fruit sugar” in one sitting, or the presence of food intolerances some of which may not be known to the athlete. Whereas poor appetite may be linked to poor eating habits or stress. References: Burke, L., & Deakin, V. (2015). Clinical sports nutrition (5th ed.). McGraw-Hill Education. Hedrick Fink, H., & Mikesky, A. (2021). Practical applications in sports nutrition (6th ed.). Jones & Bartlett Learning. Howarth, K. R., Moreau, N. A., Phillips, S. M., & Gibala, M. J. (2009). Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. Journal of Applied Physiology, 106(4), 1394–1402. https://doi.org/10.1152/japplphysiol.90333.2008 By: Sarah McConnell Carbohydrates (CHO) are an important energy source, especially for athletes. In fact, CHO is the only macronutrient used during both aerobic and anaerobic exercise. After it is consumed, CHO is broken down into glucose. Glucose is then converted into energy and excess is stored in the muscles and liver as glycogen. During exercise, glycogen stored in the liver and muscles is converted back to glucose to be used as energy. Consuming an adequate amount of CHO each day will ensure glycogen stores are replenished for your workout and will spare muscle tissue from being converted into glucose for energy. The intake of CHO directly after a workout will aid in replenishing glycogen stores needed for the next exercise/game for optimal performance. CHO recommendations per day The recommended amount of CHO for athletes each day ranges from 3-12 g/kg of body mass (Burke et al., 2015). The specific amount will depend on your intensity and/or duration of exercise. Below is a table of the suggested daily intakes based on the 2010 International Olympic Committee (IOC) guidelines. For example, a 150-pound (68.1 kg) soccer player has an hour-long practice in the morning that consists of sprints and cone drills followed by a scrimmage in the afternoon that lasts for 90 minutes. Since they participated in about 2.5 hours of moderate-high intensity exercise, they should consume 6-10 g/kg/d of CHO which is about 408-681 grams. An example of a 1-day meal plan consisting of about 578 grams of CHO is listed below. In this example, the soccer player would be consuming 64.6% of their total calories from CHO. CHO recommendations after exercise/competition
After exercise it is important to consume CHO to replenish your muscle and liver glycogen stores for optimal recovery and to prepare for your next workout or game. In the first 2 hours after exercise the muscles are more effective in taking up glucose so this time period should be used effectively. Osterberg et al. (2016) suggests athletes consume 1.0-1.2 g/kg per hour for 2-3 hours directly after exercise. In the example used above for the 150-pound (68.1 kg) soccer player this would come out to 68-81 g of CHO. A medium banana, one cup of chocolate milk, and a granola bar would provide about 75 g of CHO. It takes at least 20 hours for glycogen stores in the muscles and liver to be replenished after a workout/game, so if you are competing/exercising less than 24 hours after the previous activity, it is important for you to consume CHO as soon as possible (Hedrick Fink & Mikesky, 2021). With these recommendations, you can have a better idea of how much CHO you need to consume each day as well as immediately after exercise to enhance recovery and refuel properly before your next workout or game. References Burke, L., & Deakin, V. (2015). Clinical sports nutrition (5th ed.). McGraw-Hill Education. Davis, J.K., Oikawa, S.Y., Halson, S., Stephens, J., O’Riordan, S., Luhrs, K., Subpoena, B., & Baker, L.B. (2022). In-season nutrition strategies and recovery modalities to enhance recovery for basketball players: A narrative review. Sports Med 52, 971–993. https://doi.org/10.1007/s40279-021-01606-7 Hedrick Fink, H., & Mikesky, A. (2021). Practical applications in sports nutrition (6th ed.). Jones & Bartlett Learning. Osterberg, K. (2016). Fueling the basketball athlete: The practitioner’s approach. Sports Science Exchange, 29(168), 1-4. https://www.gssiweb.org/sports-science-exchange/article/sse-168-fueling-the-basketball-athlete-the-practitioners-approach |
Contributing AuthorsSIUE Nutrition and Dietetics Graduate Students See More Helpful Nutrition Tips Here
April 2023
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