10 Sports Nutrition Myths

Excerpts from MaxPreps article "10 Sports Nutrition Myths"

1. 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.

...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

...plan ahead and consume sports drinks before, during, and after intense, long duration exercise.

3. Energy drinks are better than regular sports drinks

Most energy drinks are too high in sugar and caffeine.

...most energy drinks are too concentrated and can therefore slow digestion or cause an upset stomach.

4. It's never okay for an athlete to eat sugar

...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...

When choosing a sports drink, look for 10-15g from sugar...

High-sugar foods throughout the day (candy, sodas), however, can lead to unnecessary weight gain...

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...

6. Vitamin & mineral supplements give you extra energy

Vitamin & minerals have zero calories and therefore do not provide any energy...

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...

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 should be kept to a minimum...

Eating high fat foods during exercise, however, is not recommended...

8. Protein is the body's main energy source during exercise

Carbohydrate is the fuel in your gas tank

Protein, on the other hand, is a building block rather than a fuel source.

...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.

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...

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.