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Dietary supplements and sports foods with evidence-based uses in sports nutrition. These supplements may perform as claimed but inclusion does not imply endorsement by this position stand.
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It is the position of the Academy of Nutrition and Dietetics (Academy), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) that the performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies. These organizations provide guidelines for the appropriate type, amount, and timing of...
Citations
... Consequently, sports nutrition professionals increasingly advocate for whole-food-based diets rich in nutrients and tailored supplementation only when necessary. For instance, a whole-food approach emphasizing lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables can naturally provide the macronutrients, micronutrients, and antioxidants needed to support recovery and reduce injury risk [20]. Wearable technology is an emerging trend that allows athletes to track hydration status, nutrient intake, and energy expenditure in real-time, providing immediate feedback to help athletes adjust their nutrition and hydration strategies dynamically. ...
Introduction and Purpose: Nutrition and hydration play critical roles in supporting athletic performance, injury prevention, and effective recovery, impacting both amateur and elite athletes. This literature review explores current evidence on nutritional and hydration strategies that promote musculoskeletal health, reduce injury risk, and optimize recovery following injury. Material and Methods: A comprehensive literature review was conducted using the PubMed and Google Scholar databases, focusing on articles published up until the end of 2023. Keywords used in the search included: “nutrition strategies”, “hydration”, “injury prevention”, “nutrition” and “recovery”. Articles were selected based on their relevance to the topic and quality of evidence. Results: The review reveals that hydration plays a critical role in reducing the risk of injury and optimizing recovery. Dehydration is associated with increased muscle fatigue, cramps, and a greater likelihood of heat-related injuries, impairing physical performance. Furthermore, nutritional strategies, particularly protein intake post-exercise, are essential for muscle recovery, reducing inflammation, and speeding up the healing process. Conclusions: Implementing appropriate dietary strategies, including adequate hydration, balanced macronutrient intake, and electrolyte replenishment, can significantly reduce the risk of injury, enhance performance, and accelerate recovery times.
... According to dietary recommendations (72), carbohydrate supply during low-intensity and technical exercise, should be 3-5 g/kg of b.w./day. Athletes doing moderate amounts of highintensity training (about 1 h/day) should provide 5-7 g carbohydrates/kg of b.w./day, while endurance trainers doing moderate to high-intensity training (about 1-3 h/day) should take in 6-10 g carbohydrates/kg of b.w./day. ...
... An adequate supply of protein, especially branched-chain amino acids, is key to regulating muscle protein synthesis (86). International sports organizations recommend that the protein intake of physically active individuals should be between 1.2 and 2.0 g/kg of b.w./day, as recommended by the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine (ACSM) (72), which is confirmed by the guidelines of The International Society for Sports Nutrition (ISSN), which give a range of 1.4-2.2 g/kg of b.w./day (61). ...
... Foods rich in fat are high in calories, which in the mountains can help prevent weight loss. According to recommendations, athletes should consume a moderate amount of fats from 20% to 35% of their daily caloric needs, while during regular highvolume training they can safely take in up to 50% (61,72,89). A high-fat diet appears to be beneficial during high-altitude sojourns (37), due to increased leptin expression, resulting in decreased appetite and increased β-oxidation of fatty acids. ...
Staying and climbing in high mountains (>2,500 m) involves changes in diet due to poor access to fresh food, lack of appetite, food poisoning, environmental conditions and physiological changes. The purpose of this review is to summarize the current knowledge on the principles of nutrition, hydration and supplementation in high-altitude conditions and to propose practical recommendations/solutions based on scientific literature data. Databases such as Pubmed, Scopus, ScienceDirect and Google Scholar were searched to find studies published from 2000 to 2023 considering articles that were randomized, double-blind, placebo-controlled trials, narrative review articles, systematic reviews and meta-analyses. The manuscript provides recommendations for energy supply, dietary macronutrients and micronutrients, hydration, as well as supplementation recommendations and practical tips for mountaineers. In view of the difficulties of being in high mountains and practicing alpine climbing, as described in the review, it is important to increase athletes' awareness of nutrition and supplementation in order to improve well-being, physical performance and increase the chance of achieving a mountain goal, and to provide the appropriate dietary care necessary to educate mountaineers and personalize recommendations to the needs of the individual.
... The products in question are also a rich source of protein (about 25%), characterized by a high content of L-arginine-an amino acid that is a precursor of nitric oxide (NO)-an endogenous vasodilator. The effect of L-arginine is i.e. improvement of blood supply and oxygenation of skeletal muscles, which is especially desirable in athletes, therefore it is recommended to enrich the diet, especially in this population group, with products containing this amino acid [4]. The carbohydrate content in nuts is low (12-30%), the highest of which is in cashews, pistachios, and almonds - 30,27, and 22% respectively [4]. ...
... The effect of L-arginine is i.e. improvement of blood supply and oxygenation of skeletal muscles, which is especially desirable in athletes, therefore it is recommended to enrich the diet, especially in this population group, with products containing this amino acid [4]. The carbohydrate content in nuts is low (12-30%), the highest of which is in cashews, pistachios, and almonds - 30,27, and 22% respectively [4]. Nuts are a good source of dietary fiber, minerals (calcium, magnesium, iron, zinc, potassium, phosphorus), vitamins E and K, folic acid, and phenolic compounds [3]. ...
World production and consumption of nuts continue to rise year on year. Nuts, due to their high nutrient content, are becoming increasingly popular among consumers. A potential health risk may result from the consumption of nuts contaminated with metallic trace elements like cadmium or lead. In this research, we measured the content of Cd, Pb, Cr, and Ni in various edible nuts. All elements were detected using the electrothermal atomic absorption spectrometry analytical technique (ETAAS). The study material comprised 69 nut samples including almonds, cashews, hazelnuts, peanuts, and walnuts available on the Polish market. Indicators such as the hazard quotient (HQ) and hazard index (HI) were used to assess the health risk of consumers. The concentrations of elements in all analyzed samples of nuts were as follows: Cd: peanuts > almonds > hazelnuts > walnuts > cashews, Pb: peanuts > almonds > hazelnuts > walnuts > cashews, Ni: cashews > peanuts > walnuts > hazelnuts > almonds, Cr: almonds > cashews & hazelnuts > peanuts > walnuts. Health risk indicators estimated for consumers whose diet is rich in nuts, in which metallic trace elements were recorded, indicate that an unacceptable impact may occur, and the risk of negative health effects (non-cancer) will be moderate to high.
... These stimuli and attitudes toward food can significantly impact dietary choices. As the literature reveals, socio-demographic factors influence dietary habits in sports settings [1,2,6]. However, more research should focus explicitly on biathletes, suggesting a need for further exploration [9,[36][37][38][39][40][41]. ...
Introduction: This study investigated the influence of sociodemographic factors on the dietary habits of athletes of the Polish Biathlon Association. Focusing on age, education, employment status, and gender, this research assesses food choices, meal preparation, and nutritional awareness within a structured sports environment. A cross-sectional survey of 54 athletes was conducted using a modified “Eating Habits of Poles” questionnaire to explore food selection, preparation methods, consumption patterns, and nutritional perspectives. This focus on biathletes emphasizes their distinct dietary needs, which arise from the demanding combination of endurance and precision in their sport, providing valuable insights for tailored dietary strategies to enhance their performance and overall health. Results: The results indicate that age, education, and employment status significantly influence Polish biathletes’ dietary habits and nutritional awareness. Older athletes (under 23 years) demonstrated significantly higher nutritional awareness regarding modern dietary trends (p = 0.015). In contrast, 50% of higher-education athletes were more engaged in meal planning and healthier food choices than those with elementary education (p = 0.031). Employment status also played a role; 70% of the athletes were students who exhibited more convenience-based food choices, whereas 30% were employed and maintained more structured eating patterns (p = 0.008). Minimal gender differences were found, with 50% of male and 50% of female athletes showing similar dietary habits, likely due to standardized nutrition programs provided to all athletes. Conclusions: This indicates a potential need for further research to determine whether professional dietary support can effectively address typical gender-related variations in food behavior and lead to improvements in dietary outcomes. This study highlights the importance of targeted nutrition education and professional support for optimizing the nutritional habits of professional athletes. This emphasizes that socio-demographic factors such as age, education, and employment status significantly shape these behaviors, underscoring the need for personalized nutritional strategies within athletic programs.
... Nutritional strategies are a critical component in enhancing performance, particularly for longdistance runners [2]. Carbohydrate loading, for example, has been widely adopted by endurance athletes to maximize glycogen stores in muscles before competition, as glycogen depletion is a primary factor in fatigue [3]. Meanwhile, emerging research highlights the potential of protein-augmented diets in endurance performance, suggesting that protein may play a role in muscle recovery and prolonged energy availability [4,5,6]. ...
... This study provides important insights into the effectiveness of carbohydrate-loading and protein-augmented diets for marathon performance. Our findings are consistent with existing literature, which emphasizes the critical role of carbohydrate intake in optimizing endurance performance [3]. Participants in the carbohydrate-loading group (CLG) outperformed both the protein-augmented group (PAG) and the control group (CG) in terms of completion time, muscle glycogen preservation, and pacing consistency, reinforcing the well-established benefits of carbohydrate-loading in endurance events [1]. ...
Endurance athletes, particularly marathon runners, face unique nutritional demands to sustain high levels of physical activity over extended periods. This study explores various nutritional strategies for optimizing performance in marathon runners, with a focus on carbohydrate intake, hydration, and micronutrient supplementation. Data were collected from a cohort of 50 marathon runners through dietary assessments, physical performance tests, and self-reported race experiences. The study employed both cross-sectional and longitudinal approaches to evaluate the impact of nutrition on running efficiency, endurance, and recovery. Results revealed that runners consuming high-carbohydrate diets (8-12 g/kg body weight) demonstrated improved endurance, reduced fatigue, and faster recovery compared to those with lower carbohydrate intake. Timing of carbohydrate consumption—particularly during pre-race meals and mid-race fueling—was critical for maintaining optimal glycogen stores and sustaining energy levels. Hydration strategies were also essential, with balanced sodium and electrolyte intake proving beneficial in preventing dehydration and electrolyte imbalances. Additionally, micronutrient supplementation, especially iron and vitamin D, was associated with enhanced oxygen transport and reduced risk of injury. Our findings underscore the importance of individualized nutrition plans tailored to an athlete's body weight, race distance, and environmental conditions. Moreover, the study highlights the role of carbohydrate periodization, protein intake, and proper hydration in improving performance during marathon events. The research identifies key gaps in knowledge, such as the long-term effects of various macronutrient ratios and the need for more personalized nutritional strategies based on genetic and metabolic profiles.
... The AND, DC, and ACSM recommend sodium ingestion during exercise for athletes with high sweat rates (>1.2 L/h), "salty sweaters," and those engaged in prolonged exercise >2 h (Thomas et al.,2016). Average sweat rates vary from 0.3 to 2.4 L/h (Thomas et al.,2016), with average sodium sweat content at 1 g/L (50 mmol/L) (Thomas et al.,2016). ...
... L/h), "salty sweaters," and those engaged in prolonged exercise >2 h (Thomas et al.,2016). Average sweat rates vary from 0.3 to 2.4 L/h (Thomas et al.,2016), with average sodium sweat content at 1 g/L (50 mmol/L) (Thomas et al.,2016). Sports drinks containing 10-30 mmol/L (230-690 mg/L) of sodium are optimal for absorption and hyponatremia prevention (Jeukendrup et al.,2005).The ACSM recommends starting with 300-600 mg/h (1.7-2.9 g salt) of sodium during prolonged exercise, adjusting as needed (Kerksick et al.,2018).Athletes are advised to follow their thirst mechanism and monitor body weight, urine color, race pace, body temperature, and environmental temperature to fine-tune their hydration needs and avoid EAH complications (Getzin et al.,2011). ...
... L/h), "salty sweaters," and those engaged in prolonged exercise >2 h (Thomas et al.,2016). Average sweat rates vary from 0.3 to 2.4 L/h (Thomas et al.,2016), with average sodium sweat content at 1 g/L (50 mmol/L) (Thomas et al.,2016). Sports drinks containing 10-30 mmol/L (230-690 mg/L) of sodium are optimal for absorption and hyponatremia prevention (Jeukendrup et al.,2005).The ACSM recommends starting with 300-600 mg/h (1.7-2.9 g salt) of sodium during prolonged exercise, adjusting as needed (Kerksick et al.,2018).Athletes are advised to follow their thirst mechanism and monitor body weight, urine color, race pace, body temperature, and environmental temperature to fine-tune their hydration needs and avoid EAH complications (Getzin et al.,2011). ...
Endurance events have seen substantial growth in the new millennium, becoming popular activities worldwide. A comprehensive review was conducted based on a PubMed/Medline search focusing on endurance, athletes, nutrition, and performance. This review synthesizes the current evidence on macronutrients, hydration, and supplements for endurance athletes. Recommendations for carbohydrate intake and hydration have remained relatively consistent over the years. In contrast, protein and fat intake has traditionally been underemphasized for endurance athletes. While numerous supplements are available, only a few, such as nitrates, antioxidants, caffeine, and probiotics, show potential benefits for endurance activities and are discussed in this review. This chapter highlights the primary recommendations for macronutrients, hydration, and supplements for endurance athletes. It aims to help clinicians address misconceptions in sports nutrition research and provide informed
... Regular monitoring of players' nutritional habits and body composition, combined with ongoing education, can help create a supportive environment where healthy eating is prioritized. Team-based nutritional workshops and one-on-one consultations can be used to deliver personalized guidance, making it easier for players to adhere to nutritional recommendations [30]. ...
Objectives: Examine the prevalence of risk behaviors for the development of eating disorders in academy footballers of the Liga MX, compare sociodemographic data and highlight the participants’ perceptions regarding the influence of the sports environment and external pressure on their relationship with food and their bodies. Methods: A cross-sectional study was carried out with 536 footballers (331 men and 205 women) in the categories U14, U16, U18 men and U15, U19 women of Liga MX with prior consent from their clubs and strict confidentiality measures. The data were collected via Google Forms using the Eating Attitudes Test (EAT-26). Results: Of the participants, 13.4% met or exceeded the cut-off point on the EAT-26. The highest prevalence was observed in the Female U19 category. The reflections indicated that the sports environment and external pressure affect the relationship with food and bodies in a significant proportion of participants. Conclusions: The study highlights a high prevalence of risk behaviors for eating disorders in Liga MX football players, with a higher incidence in the female categories, also evidencing a multifactorial etiology.
... For older athletes, the recommended fluid intake is approximately 177 mL every 15 min [47], while the general athletic population is advised to consume 100-200 mL every 15 min [51,58]. In our study, senior padel players hydrated consistently, with water intake measured at 30, 60, and 90 min showing no statistically significant differences (Friedman test: Chi-square 1.85, p = 0.397). ...
(1) Background: Since older adults are more susceptible to dehydration and there is a lack of information on older athletes, this study observed a group of 12 male padel players in this age group (70.42 ± 3.50 years) to characterize their hydration habits, physiological demands, and psychological responses before and during a 90 min padel training (PT). (2) Methods: After approval from the Ethics Committee (CE/FCDEF-UC/00022023) and the provision of signed informed consent, participants’ body mass, height, waist and hip circumferences, body mass index, waist-to-hip ratio, and waist-to-height ratio were measured. Habitual fluid intake was monitored by diary from the evening until before the PT; the subjects completed a Profile of Mood States questionnaire (POMS) and a satiety scale (SLIM). To assess hydration levels at different moments, we used a portable osmometer and an eight-point urine color chart and weighed the participants immediately before and after the PT. During the PT, heart rate (HR) and hydration were monitored. After the PT, subjects completed another POMS and SLIM. (3) Results: Subjects trained at 73.2 ± 12.3% of their maximum HR, with brief peaks at the anaerobic threshold or higher (130.00 ± 18.78 bpm). The mean urine osmolality indicated normal hydration or minimal dehydration. However, the urine color values indicated dehydration after the training. Subjects drank 438 mL of liquids at night, 333 mL before PT, and 900 mL during the PT, with a good repartition of the liquids. POMS and SLIM were not affected by the training. (4) Conclusions: Older male padel athletes achieved challenging yet safe training, staying within healthy intensity zones; their hydration patterns nearly met the recommendations for exercise and should be slightly increased.
... The risk of such challenges is also dependent on the training impact (114). As the EA and dietary assessments only covered one week, with no information on dietary and/or LEA history collected, it can only be speculated that energy conservation is among potential contributors to higher body fat levels in the LCHO groups (59,228). In contrast though, no group differences were observed in RMR and whole-body BMD Z-scores. ...
... Current sportspecific nutrition recommendations for protein are 1.2-2.0 g/kg BW (59,60). The average protein intake of all athletes in the two SCHO groups exceeded 1.0 g/kg BW while there were a few cases with average intakes <1.0 g/kg BW in both LCHO groups. ...
... The average protein intake of all athletes in the two SCHO groups exceeded 1.0 g/kg BW while there were a few cases with average intakes <1.0 g/kg BW in both LCHO groups. Thus, exposure to LEA and LCHO appears to modulate protein intake, which may consequentially result in missed opportunities for recovery and training adaptations (59,60). No group differences were found in energy and macronutrient intakes from sport foods and supplements, which suggests that such products were often used to compensate low dietary intakes or seen as a convenient solution. ...
Background: Relative Energy Deficiency in Sport (REDs) describes various health and performance complications of problematic low energy availability (LEA). Sex and sport-specific aetiology and risk factors, in addition to the degree of LEA resulting in REDs remain to be adequately described. Objectives: The PhD project consists of three peer reviewed research articles which aimed to 1) Evaluate associations of disordered eating, compulsive exercise and muscle dysmorphia with symptoms of REDs in Icelandic athletes, 2) Compare dietary intake, nutrition status and REDs symptoms in females with different patterns of energy availability and carbohydrate intake and 3) Evaluate associations of the number of LEA days (EA <25 kcal/kg FFM/day) with physiological measures and body image concerns in males. Methods: This cross-sectional investigation was conducted in two parts. First sub-elite and elite athletes from the age of 15 years old were asked to respond to an online questionnaire consisting of the Low Energy Availability in Females Questionnaire (LEAF-Q) or Low Energy Availability in Males Questionnaire (LEAM-Q) and demographic questions. A total of 122 female and 90 male respondents were eligible and received invitations to the measurement phase. Thereof, 87 (60 females, 27 males) started the measurements. Body composition was assessed via Dual Energy X-Ray Absorptiometry (DXA) and resting metabolic rate (RMR) with indirect calorimetry. Venous blood samples were collected for evaluation of hormonal and nutrition status. The athletes were asked to log their weighed food intake and training over seven consecutive days via a photo assisted mobile application. Three brief questionnaires were administered as part of the measurement phase: the Eating Disorder Examination – Questionnaire Short (EDE-QS), Exercise Addiction Inventory (EAI), and Muscle Dysmorphic Disorder Inventory (MDDI). Results: Responses to the initial questionnaire indicated that symptoms such as impaired recovery, energy levels and bodily pains are common among Icelandic athletes. Of all athletes included in the measurement phase, 8% (11% of females) exceeded the EDE-QS, 19% the EAI, and 13% the MDDI cut-off. Females considered at risk of REDs according to LEAF-Q scored higher on EDE-QS, EAI and MDDI in addition to having lower Z score for whole body bone mineral density and lower absolute RMR compared to those not at risk. No associations were found between testosterone levels and symptoms of REDs in males, but high MDDI scores were associated with impaired sleep and symptoms such as physical pain and fatigue. Positive associations were also observed between testosterone and iron status. Females with patterns of LEA and low carbohydrate intakes (LEA + LCHO) presented more risk factors and symptoms of REDs compared to the three comparison groups. The LEA + LCHO group displayed more symptoms of disordered eating, had lowest relative intake of all macronutrients, and evaluated their energy levels and recovery worse compared to the group with sufficient to optimal EA and carbohydrate intake (SEA + SCHO). Nutrition status did not differ significantly between groups but a half of the LEA + LCHO group had insufficient to deficient Vitamin D status (<50 nmol/L) compared to none of the SEA + SCHO participants. In males, the number of LEA days was inversely associated with mean total intakes of energy, carbohydrates and iron, and positively with exercise energy expenditure. The number of LEA days was not associated with physiological outcomes and scores on EDE-QS, EAI and MDDI in males. Conclusion: Many Icelandic athletes report symptoms that may indicate REDs, although available screening tools likely overestimate the true prevalence. Disordered eating behaviours, multifactorial body image issues and low or restricted carbohydrate intakes were associated with increased risk of REDs in females especially. Mismatches between training demands and dietary intakes were common, and more work is required to understand potential sex-specific (short to long term) effects of LEA exposures.
... Knowing the appropriate foods, drinks, and supplements to consume, as well as their quantities and timing, is complicated when trying to improve athletic performance (Thomas et al., 2016). ...
Background: Sport training places significant demand on athletes, motivating them to seek strategies to enhance performance and maintain competitiveness. The use of ergogenic aids has become prevalent in sport, although not without potential risks. Hibiscus-ginger juice, rich in vitamins and minerals, has been suggested to improve metabolism, aid in post-exercise recovery, reduce inflammation, and enhance athletic performance. Aims: This study aimed to investigate the effect of hibiscus ginger juice supplementation on aerobic power and blood lactate levels in athletes. Methods: A pretest-posttest experimental design was employed, involving 28 university athletes aged 20 – 37 years. Participants were randomly assigned to a treatment group receiving 500 mL of hibiscus-ginger juice daily after training for 24 days, or a control group. Physiological measures of blood lactate levels and aerobic power were assessed on three separate occasions during the study period. Results: Mixed model ANOVA showed no significant differences in blood lactate levels (p = .502) or aerobic power (p = .117). Daily consumption of 500 mL of hibiscus-ginger juice for 24 days did not significantly alter aerobic power or blood lactate levels of athletes. Conclusion: The findings suggest that consuming hibiscus-ginger juice may not provide a performance advantage for athletes compared to those who do not. Keywords: Acute supplementation, aerobic power, blood lactate level, hibiscus-ginger juice, university athletes.
