Justin Robinson, MA,RD,CSSD,CSCS
Not drinking water during exercise makes you “tough”• Hydration has nothing to do with how “tough” you are; in fact, nothing will decrease your performance faster than dehydration. Staying hydrated by drinking 6-10 ounces every 15-20 minutes during intense exercise will help you maintain your performance level. It's also important to drink fluids during practice and games so you know how your body responds to particular beverages – the most important rule of sports nutrition is never try anything new on gameday!
2. Sports drinks (Gatorade, Powerade, etc.) are unnecessary until after one hour
of exercise
• Sports drinks (fluids with carbohydrate and electrolytes) are most beneficial in sports lasting longer than one hour, but that does not mean you need to wait until after one hour to start drinking them. If your practice or game will last longer than an hour, your body requires carbohydrate and electrolytes in addition to water – so plan ahead and consume sports drinks before, during, and after intense, longduration exercise.
3. Energy drinks are better than regular sports drinks
• Most energy drinks are too high in sugar and caffeine. Some sugar is beneficial during exercise, but most energy drinks are too concentrated and can therefore slow digestion or cause an upset stomach. Caffeine use during exercise is not recommended for youths and young adults. If you find yourself feeling sluggish throughout the day, try one drinking some water, as dehydration can make you feel tired.
4. It's never okay for an athlete to eat sugar
• As mentioned in Myth #3, it is actually beneficial to have simple sugars right before, during, and right after intense exercise. Carbohydrates in the form of sugar (sucrose or glucose) absorb very quickly to help maintain energy during exercise. When choosing a sports drink, look for 10-15g from sugar on the nutrition label (per 8 oz). High-sugar foods throughout the day (candy, sodas), however, can lead to unnecessary weight gain and should be minimal. Nutrition Center Editorial Update for the month of June 2009
5. Avoiding high-sodium foods is important for athletic performance
• As with sugar, sodium (salt) along with potassium, right before, during, and right after exercise can help keep you hydrated and performing at top level. It is possible to have too much sodium – aim for equal amounts of sodium and calories during the day with an extra 100-200mg sodium per hour during exercise. Both sodium and potassium are important in muscle contraction and in fluid retention (keeping water in your system).
6. Vitamin & mineral supplements give you extra energy
• Vitamin & minerals have zero calories and therefore do not provide any energy (calories are energy). Fruits, vegetables, whole-grain breads, low-fat dairy, and lean meats should provide the majority of vitamins and minerals for an entire day. Calcium, iron, and B vitamins are very important for athletes, but supplements will only help if you are deficient in a particular vitamin or mineral – taking extra beyond your needs will not increase performance. Only take supplements if recommended by a Doctor or Registered Dietitian.
7. Athletes should avoid all fats
• Healthy fats including nuts, seeds, nut butters, canola, and olive oils and are extremely important for overall health. Unhealthy fats (which should be kept to a minimum) include fried foods, high-fat meats, and most desserts). Eating highfat foods during exercise, however, is not recommended, as fat digests slower than carbohydrates. So eat up the healthy fats during the day, but minimally before and during exercise or games.
8. Protein is the body's main energy source during exercise
• Carbohydrate is the fuel in your gas tank – its primary role is to break down to energy for your muscles and brain. Protein, on the other hand, is a building block rather than a fuel source. To maximize energy, active athletes should eat 3-4 grams of carbohydrate per pound of body weight daily.
9. The more protein you eat, the more muscle you will gain
• It is true that protein is necessary in the diet to repair muscle tissue and build new muscle, but muscle gain is not possible without proper strength training and carbohydrate intake. Carbohydrates help to spare protein stores, by insuring that the protein you eat will be reserved for building muscle tissue rather than being converted to energy. If healthy weight gain is your goal, eat 0.7-0.9 grams of protein per pound of body weight daily.
10. Protein shakes/supplements is the only recovery food that works
• Recovery shakes and supplements with the proper ratio of carbohydrates to protein make very convenient recovery foods, however, there are many practical foods that accomplish the same goals and provide very similar nutrients. Some practical foods include: chocolate milk, peanut butter and jelly or turkey sandwich (on whole wheat), trail mix, bagels (w/o cream cheese), yogurt with fruit, and meal replacement bars. A good rule of thumb is to have 30-40 grams of carbohydrate with 10-15 grams of protein and 24-40 ounces of fluid after an intense practice or workout.